Скачать или смотреть 40 Min Total Arm Workout | Biceps & Triceps for Muscle Gain | Dumbbells Only

This 40-minute total arm workout is all about building strong, defined biceps and triceps using dumbbells only. Through a series of focused isolation movements, and you’ll challenge your arms from every angle — helping you increase muscle mass, improve definition, and create balanced upper body strength. No machines, no fluff — just structured, progressive sets designed for muscle gain.

💪 Curl it and extend it — let’s grow those arms together.
✅ 40-minute arm workout for muscle growth
✅ Dumbbells only — perfect for home or gym
✅ Targets both biceps & triceps for complete arm development
✅ Great for upper body days, arm finishers, or standalone strength sessions

THE WORKOUT:
~ Warm up

4 x circuits (2 bicep, 2 tricep) with intervals of 45s on, 15s off
Bicep Circuit 1:
1 1/2 rep conventional curls
Alt. wide curls
Tempo hammer curls
Zottman curls
x 2

Tricep Circuit 1:
Tricep push ups
Bear kickbacks
Switch sides
Floor tricep dips
x2

Bicep Circuit 2:
180 curls
Concentration curls
Switch Sides
Drag curls
x 2

1/2 rep tricep push up holds
Skull crushers
Single arm tricep extensions
Switch sides
x 2

~ Cool down
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📲 Connect with me:
✧ I N S T A G R A M: @Grapefitt
✧ T I K T O K: @Grapefittt
✧ F A C E B O O K:   / grapefitt  
✧ C O N T A C T (business only): grapefitttraining@gmail.com

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