Build strong arms with this upper body dumbbell workout!
This workout targets the biceps, triceps, chest, shoulders and back in around 30 minutes using a set of dumbbells. Each circuit pairs isolated arm exercises with a combination move to burn out the upper body.
This workout was brought to you in partnership with the Minnesota Pork Board (mnpork.com)
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THE WORKOUT: 30-Minute Dumbbell Arm Workout At Home
►EQUIPMENT: Medium to heavy set of dumbbells (8-25 lbs). I'm using 10, 15 and 20 lb dumbbells.
My Dumbbells (affiliate link): https://www.torquefitness.com/#a_aid=nourishmovelove
*Discount Code: NMLTQ5
My oversized yoga mat is from Gorilla Mats (affiliate link): http://gorillamats.com?aff=5
*Discount Code: NourishMoveLove
►INSTRUCTIONS:
4 Circuits
3 Moves Per Circuit (2 isolated arm exercises and one multi-muscle group arm exercise)
Timed Intervals (30 seconds of work, 15 seconds of rest) x 2 Set
45 Second Power Move Between Circuits
►Workout Outline:
1⃣ CIRCUIT ONE:
1. Back Fly
2. Upright Rows
3. 2 Back Flys + 2 Upright Rows
X2
Power Move: 4 Bus Drivers + 4 Press Jacks
2⃣ CIRCUIT TWO:
1. Back Rows
2. Bicep Curls
3. 2 Back Rows + 2 Bicep Curls
X2
Power Move: Plank Row, Row + Burpee Curl
3⃣ CIRCUIT THREE:
1. Chest Fly
2. Skull Crushers
3. 2 Chest Flys + 2 Skull Crushers
X2
Power Move: 1 Push Up + 4 Mountain Climbers
4⃣ CIRCUIT FOUR: ARMS + CORE
1. Sprinter Sit Up + Shoulder Press
2. 2 Dead Bug + 2 Seated Twists
X2
Power Move: Heisman Runs
►TIME STAMPS:
00:00 Workout Introduction
01:50 Warm Up
06:20 Circuit One
12:55 Circuit Two
19:55 Circuit Three
26:15 Circuit Four
32:00 Cool Down + Stretch
Learn more about the benefits of upper body workouts and how to do each of these dumbbell arm exercises in this post: https://www.nourishmovelove.com/strong-arms-workout/
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LINDSEY WEARING (affiliate links):
► Garmin Venu 3S Fitness Tracker -- https://www.anrdoezrs.net/click-100758003-15612516
► lululemon strongfeel Training Shoes -- https://creatoriq.cc/3xLkYct
► lululemon Wunder Train Racerback Tank Top -- https://creatoriq.cc/4aGLfKr
► lululemon Wunder Train High-Rise Tight -- https://creatoriq.cc/3BUu3CE
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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
►30-Minute Upper Body Strength Workout (Trisets) -- https://youtu.be/bR4n75yMXmk
►35-Minute Unilateral Arm Workout -- https://youtu.be/939L_nUJmr0
►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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#armworkouts #upperbodyworkout #dumbbellworkout