If you workout at home or don’t have a gym then this arm workout will be perfect for you.
These arm workouts can be done anytime and anywhere as long as you’ve got a pair of dumbbells.
Here is the arm workout for today:
A1. Supine Incline DB Front Raise (palms up)
3 sets
10-12 reps
2011 tempo
10 sec
A2. Prone Incline DB Front Raise (slight horizontal ABD – palms down)
3 sets
10-12 reps
2011 tempo
10 sec
A3. Seated Flat Front Raise (palms down)
3 sets
10-12 reps
2011 tempo
60 sec rest
B1. Supine Incline DB Zottman Curls
3 sets
10-12 reps
2011 tempo
10 sec
B2. Prone Incline DB Spider Curls
3 sets
10-12 reps
2011 tempo
10 sec
B3. Seated DB Curls
3 sets
10-12 reps
2011 tempo
60 sec rest
C1. Seated 2-arm DB Triceps Extension (single DB)
3 sets
10-12 reps
3010 tempo
10 sec rest
C2. Decline DB Triceps Extension
3 sets
10-12 reps
3010 tempo
10 sec rest
C3. Flat DB Tricep Extension – Elbows out
3 sets
10-12 reps
3010 tempo
60 sec rest
Let me know if you have any questions on the techniques in this shoulders and arms workout in the comments below and either my team or I will answer them!
Thanks for watching and be sure to share this arm workouts with anyone who likes to train at home.
Train hard, train smarter, build faster.
Vince Del Monte
Honors Kinesiology Degree
PICP Level 1 and 2 Certified
BioSignature Modulation Practitioner
PIMST & FFT Certified
Precision Nutrition Certified
WBFF Pro Fitness Model
For brand integrations, deals, affiliate promotions, sponsorship or collaborations, please contact me personally at: [email protected]
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Thanks for sharing about how to practice with your dumbbells.
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Could you send me the free book for using the Dumbbells for gains,and the mistakes
I am interested in the above program, but I need to know how many times daily are you required to do this program.
Like a lot of people time is the problem, I can workout 4 times weekly, but not twice daily.
I am 59 years of age in good physical shape, but seeking a new challenge and some of the exercises are very interesting.
I don’t want to waste your time by buying the program and then asking for a re-fund if it requires 2 daily workouts.
These are great if you workout at home and want to bring up your arms and shoulders. Try them, you won’t regret it. Tim Ernst – Del Monte Pro Team