intermediate level

Dumbbell Arm Workout

Looking for dumbbell arm exercises? Find the best arm workouts here - weight training exercises, arm workouts at home, dumbbell exercises, best arm exercises.

This workout is designed to target the arms and at the same time, burn as many calories as you can by involving more of the body in each movement pattern.

The first few exercises are for warming up.

Strength training exercises # 5 to # 14 are to be performed in this sequence:

Tricep exercise (#5)
Immediately followed by Bicep exercise (#6)
No rest between Tricep and Bicep exercises
2 minutes rest after completion of Tricep and Bicep exercise sequence.

These are workouts with longer sets, and little rest, as well as a strict tempo that amplifies the difficulty. It's all too easy to select a dumbbell that feels fine in round one but is far too heavy to complete your sets near the end of the workout.

In general, you want a weight that makes the last few reps of each set feel difficult, but also leaves you with a few reps in reserve. So, if your target rep total is 10, you'll want a weight that allows you to push yourself to 13-14 reps. Given that you'll be doing supersets in this workout, it's best to err on the side of caution and choose a lighter weight if you can. Also, if possible, keep another set of weights ready to switch in later rounds of the workout if necessary.

If you want to switch between exercises quickly and without rest, it's best to use the same weight. For example, if the second move is something like a fly, and you know you'll struggle with a heavier weight, it might be worth using a slightly lighter one for the first.

Use proper form. Take time to learn how to properly perform each exercise. Lifting weights effectively requires you to move through the entire range of motion without pain. The better your form, the less likely you are to injure yourself. If you can't maintain good form, reduce the weight, or the number of repetitions. Remember that proper form is important even when picking up weights or returning them to the rack.

If you're unsure whether you're performing an exercise correctly, seek advice from a personal trainer or other fitness professional.

Please consult with a doctor before starting any workout or fitness program. This is especially important if you haven't exercised in a long time, if you have any health concerns, if you're pregnant, or if you're an older adult. Please speak with your doctor to determine the amount of exercise that is appropriate for you.

Week 1

Rest day!

Rest day!

Rest day!

Rest day!

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