30 minute Arm Workout with Dumbbells

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This awesome upper body combo will strengthen and define your biceps, triceps, and shoulders! This arm workout is structured with hypertrophy training in mind to help us develop our muscles! The goal is to work with a fairly heavy weight so that we can challenge our muscles to build strength, but we also have shorter rest periods so we will help increase muscular endurance as well! This strength session includes 3 rounds to focus on the individual muscle group, shoulders, biceps, and triceps, finishing with round 4 a burner round that we work through each muscle group! I have also included a warm up to make sure we get everything nice and warm, but if you need a longer warmup, you can find a link for that below! As always, finish out with a stretch, and I have a link for a stretch below as well!

BICEPS, TRICEPS, & SHOULDERS DUMBBELL WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED
DUMBBELLS - I used my 5kg, 7.5kg, and 10kg, dumbbells.
EXERCISE MAT

OPTIONAL EQUIPMENT
EXERCISE BOX, BENCH, OR A RAISED STURDY SURFACE

*Modifications, if you don’t have a box/chair, just do the exercise standing or on the ground.

ROUND 1 SHOULDER FOCUS
WORK: 35 REST: 20
3 exercises repeat 3 times in a horizontal format
SEATED OVERHEAD PRESS
SNOW ANGELS - PALMS OUT
OPEN & CLOSE PRESS

ROUND 2 BICEP FOCUS
WORK: 35 REST: 20
4 exercises repeat 3 times in a horizontal format
BICEP CURLS
HAMMER CURLS
SEATED CONCENTRATION CURL - RIGHT SIDE
SEATED CONCENTRATION CURL - LEFT SIDE

ROUND 3 TRICEP FOCUS
WORK: 35 REST: 20
3 exercises repeat 3 times in a horizontal format
SEATED OVERHEAD TRICEP EXTENSION
TRICEP PUSHUPS (ARMS IN NARROW, ELBOWS GO BACK, NOT OUT)
DIPS ON BOX (keep bum close to box) *MOD - TRICEP KICKBACKS

ROUND 4 BURNER! You may want to use a slightly lighter weight because the work timer is longer! I went down a smidge and also made adjustments during the sets. This will help increase muscular endurance!
WORK: 60 REST: ONLY LONG ENOUGH TO SWITCH WEIGHT/EXERCISE
3 exercises repeat 1 time through
SHOULDER PRESS
BICEP CURLS
OVERHEAD TRICEP EXTENSION

As always focus on maintaining proper form and a full range of motion, work at your own pace, go heavy enough, challenge yourself, and of course, make the most of it!

Don't forget to complete a proper warm-up before each workout or check this 5-minute warm-up out here!    • 5 Minute Dynamic Warm Up for Strength...  

Stretch here!!    • Post-Workout Stretch Routine aka THE ...  

Thanks for working out with me! It's always better to work out with a friend!

Kaleigh

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Some of the links listed above are affiliate links and if you make a purchase through the link, I may make a small commission, this is totally free for you, but really does help support these workouts for you! Thank you in advance, it is very much appreciated!
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🔴 DISCLAIMER 🔴 When beginning any fitness workout or regimen, it is important to consult your physician to ensure this program is right for you. Do not start this program if your health care provider advises otherwise. Any exercises or information on this channel, through videos or comments, is to be used at your own risk. Kaleigh Cohen Fitness will not be responsible or liable for any harm, damage, or injury as a result of any information provided.