Arms and Shoulders Workout with Dumbbells
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Check with your doctor before starting any workout, and stop if anything hurts. You take part at your own risk.
983K views on YouTube · TIFF x DAN · September 2024
Five arm-and-shoulder circuits, each followed by a push-up superset, then a shoulder finisher.
- 33 min
- Dumbbells
- 22 moves
The workout
Workout · 40s work · 20s rest
2 rounds
- Curls Supinated Grip
- Skull Crushers
Superset · 30s each, no rest
- Push Ups
- Commandos
Circuit 2 · 40s work · 20s rest
2 rounds
- Curls Reverse Grip
- Shoulder Press
Superset · 30s each, no rest
- Narrow Push Ups
- Shoulder Taps
Circuit 3 · 40s work · 20s rest
2 rounds
- Wide Curls
- Overhead Extension
Superset · 30s each, no rest
- Cobra Push Ups
- Mountain Climbers
Circuit 4 · 40s work · 20s rest
2 rounds
- Hammer Curls
- Lateral Raises
Superset · 30s each, no rest
- Hand Release Push Ups
- Plank Jacks
Circuit 5 · 40s work · 20s rest
2 rounds
- Cross Body Curls
- Rear Delt Flyes
Superset · 30s each, no rest
- Slow Eccentric Push Ups
- Pike to Push Up
Finisher · 30s each, no rest
- Hammer Press
- Front to Side Raises
- Lateral Raises
- Shoulder Press
Cool down · 8 stretches · 20s each
