Monday, November 23, 2020

Arm Workout At home with Dumbbells




Arm Workout with Dumbbells

I have a new arm workout routine for you guys! this routine will only take you 10 minutes to do, at home or at the gym. 

The only thing you required is a set of dumbbells, if you do not have them you can also use resistance bands or water bottles.

You can do the entire routine or change it according to your fitness level or needs.

Arm Workout Routine:


Warmup: 

2 sets of :

.-Dip Bench 10 secs.

.-Press ups 10 secs.


1st set: 40 secs each exercise.

.-Reverse Curls (40 secs.)

.-Tricep Kickbacks (40 secs)

.-Bicep Curls to Overhead Press (40 secs)

.-Alternating Bicep Curls (40 secs)

.-Hammer Curls (40 secs)


Recover


2nd Set: 30 secs each exercise.

.-Reverse Curls (30 secs)

.-Tricep Kickbacks (30 secs)

.-Bicep Curls to Overhead Press (30 secs)

.-Alternating Bicep Curls (30 secs)

.-Hammer Curls (30 secs)


Recover


3rd Set: 20 secs each exercise.

.-Reverse Curls (20 secs)

.-Tricep Kickbacks (20 secs)

.-Bicep Curls to Overhead Press (20 secs)

.-Alternating Bicep Curls (20 secs)

.-Hammer Curls (20 secs)


Don´t forget to stretch after the workout to helo your muscles recover faster.


Here is a video to help you learn how to do each exercise.

I also have a resistance band upper body workout here 

Also, you may want to check out my stretching routine that you can do at the end of your workout!









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