This beginner arm workout hits every muscle in the upper body: biceps, triceps, chest, shoulders and back (with some bonus core engagement built in!)
A quick and effective upper body burnout in just 25 minutes -- all you need is a set of dumbbells!
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THE WORKOUT: 25-Minute Beginner Arm Workout
►EQUIPMENT: Medium set of dumbbells (8-25 lbs). We're using 10, 15 and 20 lb dumbbells. Option to add a chair or bench (to add an incline to push ups as needed).
►INSTRUCTIONS:
4 Circuits (1-2 exercises per circuit)
Timed Intervals (40 seconds work, 20 seconds of rest)
Repeat x 2 Sets
Then perform a 1 minute ARMS + ABS Burnout Exercise between sets
►Workout Outline:
1⃣ CIRCUIT ONE: BACK + BICEPS
1. Single Arm Reverse Grip Row R/L (MOD: Tripod Row)
2. Stack on Back Row + Bicep Curl R/L
BURNOUT: Bird Dog Row R/L
2⃣ CIRCUIT 2: BICEPS + SHOULDERS
1. Flip Grip Bicep Curl
2. Kneeling Hammer Curl + Neutral Press
BURNOUT: 2 Push Press + 2 Overhead March
3⃣ CIRCUIT THREE: CHEST
1. Dumbbell Chest Press/Chest Fly
BURNOUT: 1 Push Ups + 3 Sec Side Plank Hold (MOD: Incline Plank)
4⃣ CIRCUIT FOUR: TRICEPS
1. Single Arm Tricep Kickback R/L
BURNOUT: Skull Crusher + Alternating Leg Lowers (MOD: Bent knee taps)
►TIME STAMPS:
00:00 Workout Introduction
00:45 Warm Up
03:50 Circuit 1
10:18 Circuit 2
16:25 Circuit 3
20:38 Circuit 4
24:20 Cool Down + Stretch
Learn more about the benefits of dumbbell arm workouts and how to do each of these dumbbell arm exercises in this post: https://www.nourishmovelove.com/25-minute-beginner-arm-workout/
► Cue up your favorite music, press 'play', and let's knock it out!
Here's my workout playlist: https://spoti.fi/32fRMuK
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TRY more of my BEST Upper Body Workouts:
►10-Minute Upper Body Burnout -- https://youtu.be/zdCleOTfH3U
►10-Minute Dumbbell Arms (Shoulders, Biceps and Triceps Strength Workout) -- https://youtu.be/_vlKWz8RKqs
►15-Minute Resistance Band Arm Workout -- https://youtu.be/cpwAPuMI4V4
►25-Minute Toned Arms Workout (No Push Ups) -- https://youtu.be/XpXseUBr1QI
►30-Minute Dumbbell Arm Workout -- https://youtu.be/CPGcbZEuLwg
►35-Minute PUSH WORKOUT: Chest, Shoulders + Triceps -- https://youtu.be/f-_wmYdUE2M
►35-Minute PULL Workout: Back + Biceps + Cardio -- https://youtu.be/GUnwWXd2Wog
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#strengthtraining #beginnerworkout #armworkout