Build Muscle Recommended program

Dumbbell Arms Blast 20

Twenty minutes of biceps and triceps with a pair of dumbbells, alternating curls and extensions so one side recovers while the other works. Great on its own or as a finisher.

7exercises

20min

15sets

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Start workout

Training flow

Warm-up 2 exercises

Arm Circles

1 sets 30s Shoulders

rest 10s

Wrist Circles

1 sets 10 reps Forearms

rest 10s

Main 4 exercises

Dumbbell Biceps Curl

3 sets 8-12 reps Biceps

rest 45s

Dumbbell Overhead Triceps Extension

3 sets 10-12 reps Triceps

rest 45s

Dumbbell Hammer Curl

3 sets 10-12 reps Biceps

rest 45s

Dumbbell Floor Skull Crusher

3 sets 10-12 reps Triceps

rest 45s

Cool-down 1 exercises

Overhead Triceps Stretch

1 sets 30s Triceps

rest 10s