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This arm and shoulder workout with dumbbells can be used to build muscle mass or help with toning your biceps, triceps and shoulders. If your goal is to add muscle then repeat this workout weekly, increasing the amount of weight you’re using to overload your muscles. Combine that with a caloric surplus and watch the gains happen!
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With 20 minutes of shoulder, bicep and tricep exercises to increase your endurance and arm strength, this workout will give your arms and shoulders the pump they need! Workout details listed below.
Don’t forget to warm up before your workout
► 5 Min Warm Up https://youtu.be/_6-k5-w1bZw
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WORKOUT DETAILS
Duration: 20 minute workout
Equipment: One set of dumbbells and a mat.
Dumbbell: For reference only, I’m using 25lb / 11kg dumbbells
Intervals: 40 seconds work, 20 seconds rest
Exercises for this arm and shoulder workout:
0:20 – Shoulder Press R
1:20 – Shoulder Press L
2:20 – Arnold Press
3:20 – 90° Lateral Raises
4:20 – Alternating Front Raises
5:20 – Hammer Press
6:20 – Upright Row
7:20 – Rear Delt Flyes
8:20 – Alternating Palms Up Rotate Curls
9:20 – Overhead Extension
10:20 – Alternating Cross Body Curls
11:20 – Tricep Dips
12:20 – Wide to Narrow Curls
13:20 – Narrow Push Ups
14:20 – Alternating Iso Curls
15:20 – Tricep Kickbacks
16:20 – Lower Curl Pulses
17:20 – Tricep Press
18:20 – Negative Curls
19:20 – Diamond Push Ups
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DISCLAIMER: Before starting any workout, consult your doctor to ensure it’s safe for you. Understand that participation in any exercise carries inherent risks of injury. By engaging in this video’s exercises, you acknowledge these risks and voluntarily assume full responsibility, releasing TIFF x DAN from any liability for potential harm. Some video links are affiliate links, meaning we may earn a small commission on qualifying purchases. Your decision to purchase is always your own, and your support is greatly appreciated!
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