30 MIN SHOULDER AND ARMS DUMBBELL WORKOUT | Follow Along

Build bigger shoulder and arms with this follow along 30 minute shoulder and arms dumbbell workout that you can do at home or in the gym.

This home dumbbell workout gives an awesome shoulder, bicep and tricep pump using only dumbbells. This upper body workout is great for developing muscle strength and definition in the shoulder and arms.

WARM UP    • 5 minute BODYWEIGHT WARM UP | Follow ...  
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EQUIPMENT FOR THIS WORKOUT (I used 12.5kg/27lb & 7kg/15lb DB's)
- Heavy + light pair dumbbells or adjustable

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USA Hex Dumbbells https://shrsl.com/3fse5
UK Hex Dumbbells https://amzn.to/3Bjw4Hs

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THE WORKOUT
Section A | 40:15 | 3 Rounds
A1. Alternating Strict Press
A2. Alternating Hammer Curl
A3. Upright Row
A4. Single Dumbbell Overhead Tricep Extension
A5. Neutral Grip Push Press

Section B | 40:15 | 3 Rounds
B1. Bent Over W Raise
B2. In Out Bicep Curl
B3. Lateral Raise
B4. Skull Crusher
B5. Drag Curl

Timecodes
0:00 Intro
0:31 Section A Heavier Dumbbells
15:32 Section B Lighter Dumbbells

Disclaimer
To join in these exercises, you must be in good physical health. If you’ve been told for any health or medical reason that you should not take part in physical activity/sport, then you should not take part in this workout. When participating in any physical exercise, there is a possibility of physical injury. If you engage in these exercises, you agree that you do so at your own risk and assume all risk of injury to yourself.

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