BUILD Series Finale - 1 Hour TOTAL ARMS WORKOUT with DUMBBELLS | 6 Week Build Series - Day 30

Congratulations on making it to Day 30 of our 6 Week Build workout program. Todays workout is the finale and will focus on the shoulders, biceps & triceps using dumbbells. This workout will help you build muscle and gain strength with your arms & shoulders from home. Since this is the last workout of the Build Series we're going to finish it in style with a special finisher for you! Get ready to CRUSH it! 💪

For reference we have added the weight we used before each exercise begins. When selecting your dumbbells, always make sure you can perform each exercise with proper form before going up in weight.

Let's go for quality over quantity for reps. When performing each exercise focus on the muscle being worked and go at your own pace. Make each workout your own. If you need some extra rest time just hit pause and continue when you're ready. Everyone's fitness level will be different, just focus on challenging yourself each workout, stay consistent and you will see progress.

All the workouts in this 6 Week Build Series workout program are follow along so all you have to do is join in and let's CRUSH this 1 Hour total arms workout together!


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SHOULDERS & ARMS DUMBBELL WORKOUT DETAILS

💪 Target Muscles: Shoulders, Triceps, Biceps
⏱ Duration: 1 Hour

40-60 sec work | 20 sec rest | 7x7 Crusher Finisher | Day 30 - 6 Week Build

0:00 - Intro

BLOCK 1 - REGULAR SETS
0:31 - Neutral Shoulder Press
1:30 - Tricep Floor Press
2:30 - Alt Bicep Curls
3:32 - Kneeling Shoulder Press
4:32 - Overhead Tricep Extension
5:30 - Kneeling Curls with Hammer Eccentrics
6:34 - Round 2 (repeat)

BLOCK 2 - SUPERSETS
13:21 - Alt Shoulder Press
13:57 - Alt Bent Arm Raises
14:48 - Tricep Kickback (Right)
15:24 - Preacher Curl (Right)
16:14 - Tricep Kickback (Left)
16:51 - Preacher Curl (Left)
17:42 - 6 Way Laterals
18:18 - Alt Front Raises
19:09 - Cross Body Tricep Extension (Right)
19:45 - Concentration Curl Pronated Grip (Right)
20:35 - Cross Body Tricep Extension (Left)
21:12 - Concentration Curl Pronated Grip (Left)
22:07 - Round 2 (repeat)

BLOCK 3 - DROP SETS
31:34 - Lateral Raise Heavy
32:10 - Lateral Raise Drop Set
33:03 - Skull Crusher Heavy
33:38 - Skull Crusher Lighter Alt Constant Tension
34:30 - Pinwheel Bicep Curls Heavy
35:06 - Zottman Curls Lighter
35:56 - Kneeling Shoulder Press Heavy (Right)
36:33 - Kneeling Shoulder Press Drop Set (Right)
37:23 - Kneeling Shoulder Press Heavy (Left)
37:59 - Kneeling Shoulder Press Drop Set (Left)
38:49 - Kneeling Overhead Tricep Extension Heavy
39:26 - Kneeling Overhead Tricep Extension Drop Set
40:17 - Outer Bicep Curls Heavy
40:53 - Outer Bicep Curls Drop Set
41:46 - Round 2 (repeat)

7x7 CRUSHER FINISHER
51:45 - 7 Exercises with 7 reps each


Have a great workout!👊

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#armsworkout #6weekbuildseries #homeworkout #shoulderworkout

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Drop a comment below and let us know how you did with the Build Series Finale shoulders, biceps & triceps dumbbell workout! 👇💬

Thank you for crushing these 6 weeks with us, we hope you challenged yourself had some awesome workouts and finished the program feeling stronger and more confident with your fitness! 👊





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