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Progressive Overload: How to Build Huge Arms with Dumbbells Only | Ft. Rob Riches

By Blue Star Nutraceuticals

Experience
Intermediate (2-3 years)
Time
66 minutes/day
Good for
Bodybuilding, Build Muscle, Tone Body
Equipment
1 x Dumbbell, 2 x Dumbbell, Flat Bench, Incline Bench
Statistics
Average Cardio Intensity
10%
Average Exertion
40%
Description

Ready to build a set of sleeve stretchers to fill out your tee?


You requested it on our Progressive Overload chest workout - we listened - and today, we’re back to attack the arms!


Progressive overload is the #1 guaranteed way to build bigger, stronger arms and what today’s workout is all about! So stick around and I’m gonna show you the best way to do it.


Rob Riches here from Blue Star Nutraceuticals, and today I’m running you through exactly what you need to do to pump up strength and size in your arms for one of, if not the greatest arm workout of your entire life!


And the best part? You can do it all with just a few dumbbells!


So smash that thumbs up button, be sure you’re subscribed with notifications on so you never miss these killer workouts; then get ready to build some iconic arms!


Let’s get to it!


You should complete the entire workout in under 1 hour - if it’s taking you longer than that, step it up!


This intense workout will pump up your arms like you’ve never seen before and due to the heavy weight, compound exercises, and short rest periods - will skyrocket your natural testosterone levels for quicker, more noticeable lean muscle gains!

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Media


Warm up for 5 minutes.

Neutral-Grip Dumbbell Bench Press demonstrationPlay Neutral-Grip Dumbbell Bench Press demonstration
5 sets, 5 reps, (rest 60s)
[5x5 @ 85% 1RM]
Show Alternative Exercises
Standing Dumbbell Biceps Curl demonstrationPlay Standing Dumbbell Biceps Curl demonstration
5 sets, 5 reps, (rest 60s)
[5x5 @ 85% 1RM]
Show Alternative Exercises
Standing Dumbbell Overhead Triceps Extension
4 sets, 10 reps, (rest 60s)
4x10 @ 75% 1RM
Show Alternative Exercises
Incline Dumbbell Curl demonstrationPlay Incline Dumbbell Curl demonstration
4 sets, 10 reps, (rest 60s)
4x10 @ 75% 1RM
Show Alternative Exercises
Bent Over Dumbbell Tricep Kickback demonstrationPlay Bent Over Dumbbell Tricep Kickback demonstration
4 sets, 12 reps, (rest 60s)
4x12+ @ 70% 1RM
Show Alternative Exercises
Dumbbell Waiter's Curl demonstrationPlay Dumbbell Waiter's Curl demonstration
4 sets, 12 reps, (rest 60s)
4x12+ @ 70% 1RM
Show Alternative Exercises

Date Created: 2/6/2021, EST


Last Updated: 6/8/2021, EDT

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