30 Min TOTAL ARM WORKOUT WITH DUMBBELLS (Biceps, Triceps + Shoulders)
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- čas přidán 1. 06. 2024
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This arm workout with dumbbells focuses on strengthening and toning your biceps, triceps and shoulders. With 30 minutes of nothing but arm exercises to test your endurance and arm strength, this workout will give your arms the pump they need!
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More Dumbbell Workouts:
💪🏽 30 Min Upper Body Workout with Dumbbells + HIIT: bit.ly/3dy17Te
💪🏽 40 Min Full Body HIIT Workout with Dumbbells: bit.ly/3fMohIo
💪🏽 45 Min Full Body Workout with Dumbbells | Tone & Sculpt: bit.ly/3cWaE7H
💪🏽 45 Min Ultimate Full Body Dumbbell Workout (INTENSE HIIT): bit.ly/3dDwVGs
💪🏽 45 Min Advanced HIIT Workout with Weights: bit.ly/31OXFhT
Workout Programs:
💾 6 Week Shred I Playlist: bit.ly/6WeekShred1
💾 6 Week Shred II Playlist: bit.ly/6WeekShred2
💾 6 Week Shred III Playlist: bit.ly/6WeekShred3
💾 Shredded: 2 Week Ab Challenge: bit.ly/ShreddedChallenge
💾 Sculpted Core: 2 Week Ab Challenge: bit.ly/UnbreakableCoreChallenge
⏱️ Duration: 30 Minutes
🏋️♂️ Equipment: Multiple sets of dumbbells (I'm using 10lb - 30lb dumbbells - see exercises below for specific weight recommendations), and a mat.
🦍 We recommend Yo Gorilla Mats Premium Large Exercise Mat, size: 7' x 4' x 8mm.
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⏱️ Intervals: 40 Seconds Work, 20 Seconds Rest
The exercises for this arm workout at home are listed below:
0:20 - Alternating ISO Curls (25lb dumbbells)
1:20 - Tricep Kickbacks (15 lb dumbbells)
2:20 - Alternating Shoulder Press (25lb dumbbells)
3:20 - Alternating ISO Curls (25lb dumbbells)
4:20 - Tricep Kickbacks (15 lb dumbbells)
5:20 - Alternating Shoulder Press (25lb dumbbells)
6:20 - Alternating Hammer Curls (25lb dumbbells)
7:20 - Overhead Tricep Extensions (25lb dumbbells)
8:20 - Alternating Lateral to Front Raises (15lb dumbbells)
9:20 - Alternating Hammer Curls (25lb dumbbells)
10:20 - Overhead Tricep Extensions (25lb dumbbells)
11:20 - Alternating Lateral to Front Raises (15lb dumbbells)
12:20 - 1-1/2 Curls (25lb dumbbells)
13:20 - Tricep Dips (using dumbbells)
14:20 - Arnold Press (25lb dumbbells)
15:20 - 1-1/2 Curls (25lb dumbbells)
16:20 - Tricep Dips (using dumbbells)
17:20 - Arnold Press (25lb dumbbells)
18:20 - Wide + Narrow Hammer Curls (25lb dumbbells)
19:20 - Skullcrushers (25lb dumbbells)
20:20 - Upright Rows (25lb dumbbells)
21:20 - Wide + Narrow Hammer Curls (25lb dumbbells)
22:20 - Skullcrushers (25lb dumbbells)
23:20 - Upright Rows (25lb dumbbells)
24:20 - Alternating Cross Body Curls (25lb dumbbells)
25:20 - Dumbbell Push Ups (using dumbbells)
26:20 - External Rotation + Shoulder Press (10lb dumbbells)
27:20 - Alternating Cross Body Curls (25lb dumbbells)
28:20 - Dumbbell Push Ups (using dumbbells)
29:20 - External Rotation + Shoulder Press (10lb dumbbells)
FINISHER - 30 seconds each, no rest between exercises
30:20 - Upper/lower pause curls (20lb dumbbells)
30:50 - Diamond push ups (bodyweight only)
31:20 - Sitting press (20lb dumbbells)
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TIFF x DAN
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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! - Jak na to + styl
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Glad to see I wasn't the only person struggling through out this workout, especially those evil external rotation presses. You motivate me to get it done. Thanks
Definitely struggling right along with you! Awesome job! Thanks George! 🙏🏽
External rotations are extremely evil🔥🔥🔥🥵
I thought it was to rotate our body but then it rotated the life out of me
This stuff hurt but I like the pain because it makes me feel like I’m actually getting bigger arms😭
That’s what I’m saying it’s not the external rotations that really hurt me it’s the combo he throws in with the push-ups+External rotation=HELL
Best thing about your videos is that you don’t waste time in talking, rather actually show it. Thanks for your great and to the point workout videos!
My arms DEFINITELY felt that. Also, it would be amazing if you added like 5 minutes of stretching at the end of each video!
I agree
Trying out this routine made me realize I wasn't pushing myself hard enough all this time. Great workout ✌️✌️
🙏🏽🙏🏽🙏🏽
I'm gonna be honest I got through 20 minutes and I'm typing this from my bed covered in sweat and unable to stand that was honestly the most intense workout I've ever even attempted in my life, my arms are burning and I can just about move my fingertips to type this but on the inside I feel amazing because I've never committed to working out before and this time I feel like I could actually do it so thank you very much 🙌🏻
Awesome job!!! Happy to hear that! 🙏🏽🙌🏽👏🏽
This made me realize that I wasn’t pushing myself hard enough for my prior workouts. LEARN TO FEEL COMFORTABLE BEING UNCOMFORTABLE
Just wanna say ive been doing this about 4 weeks now, the changes in my health, breathing, and physical body have been amazing, thanks for posting this brother
Never been so sweaty after an arm workout! Thank you!
Great job!
I keep coming back to this one. Love it.
Thanks! Great workout. NICE ! 💪💪
Thank you! Glad you enjoyed the workout!!
Love it Dan. Thks!!!
I Liked! I'm 71, used lighter weights, but loved the format!
Thank you. I’ve been looking for a new routine and this hit the spot. Thank you for making this video and inspiring me to work hard and get into better shape.
Amazing! Love his workouts
So happy to have found you! Loving these workouts
Best combo exercises so far as I have found on youtube....Thanks a ton sir.
i definitely liked this workout! thank you a lot 🙏🏻
Had myself a great workout. Thanks for this!
Just love your workouts!!!!
Great workout bro! Best one I've tried on YT in a long time. I like how you're real about the burn you're feeling too
damn this was even harder than the 40 minute upper body workouts! Thanks for making these so I can keep staying fit during lockdown!
Great workout ! Love it !
Thanks Dan👍
You are my new sport exercices motivation.
Congratulations for your job man✌️
Completed the full routine...this was fire 🔥🔥🔥🔥
thanks Dan!!!
Tried and done, thank you!💪🔥✨
Well done, great work out, thanks.
Seeing a guy your size clearly struggling to finish was very helpful. It made me push through. Thanks a lot
My first workout with you and loved it!
Your workouts are the best! I really only have some adjustable dumbbells so I appreciate someone putting out dumbbell workouts that make me work as hard as these do!
It was amazing, thanks 💪🏼💪🏼
That was awesome! Sharing this with all my friends.
This workout was great thanks, it was very motivating to see you keep pushing good job
Thank you brother , you the man
that was a great workout I thoroughly enjoyed it.
Absolutely brilliant
That was a blast! Thank you!
Yeah, great workout...made it half way through. Need to keep this up. Thank you.
Thanks for this realistic workout, it the best workout i'v ever witnessed on youtube, you got my appreciation ❤
made it through! great routine
Great workout Dan !
Oh boy... those lateral and front raises 💣 🔥 💪
Right??? Thought my arms were going to fall off while recording this lol. Great job crushing this workout, as usual 🔥
Awesome workout 💪🏼💪🏼
awesome workout!!!
This page is the best!!! I've started to enjoy going to the gym with an online coach! I create my own space in the gym, prop my phone up and follow this amazing PT!! Thank you, you won't believe how much you have motivated me!
My man so much respect 🫡! This arms training was insane ! Keep continue to give us some amazing training session much love tiff x Dan are the best ❤!
Appreciate the content
Bravo! I hope you can hear us pushing you whenever you pause in a set. You are truly inspirational. 💪🤛
uwielbiam ten trening ramion a jeszcze bardziej jego efekty💪💪💪
great workout i really mean it seeing them gains!
Hey Thank you for your videos! I'm feeling sore every day now since I've been working out along with you! Realised never pushed myself hard enough! these videos save lots of time! just straight effective work outs! thank you
thank you! that was great
I’ve never been so happy for an ad In my life. Great job on this workout, keep it up!!
Incredible Intensity. Your videos r really helpful for those who've less time in their hands.
First day impressions:It arrived in a waist high box. czcams.com/users/postUgkxP26Tir6n60vUkdtn4mbwhRO8cwuJQNy2 Each dumbbell was in its own foam box within the shipping box. Everything was secure and in good shape. No weird smells. The weight changing mechanism is really smooth and straight forward. Changing weight is really fast and easy. Though the handle is plastic, I don't think it will be breaking anytime soon. So far pretty impressed after my first session with them. I was afraid they were going to be too wide at first, but I didn't have any issues with them while doing upright rows.
Great workout
Awesome workout!! Thank you feeling really pumped !!
Glad you like it. Great job!
great, thank u so much!!! :D
I’ve been following your workouts for roughly 6 months now and I have had some incredible results! I only utilize 25 lbs dumbbells so it goes to show that you don’t need a great amount of weight to get significant results. 💪🏽 Thank you for the videos! 🙌🏽
Fantastic!
Great workout! I did not have that much experience with bicep, tricep, and shoulders yet. Good to have some new exercises! Everything burns now :)
I got it done ! Thank you
Perfect form, well done mate💪🏻
I needed this. Thank you so much! I’m trying not to beat myself up for struggling through some of it!
Totally loved this arm workout! This was exactly what I needed today 🔥
Thank you! Just started browsing through your videos -- so many great ones! Can't wait to do your 30 min leg & hip stretch video tonight 🙌🏼🙌🏼🙌🏼
@@TIFFxDAN Thank you so much that means a lot!! And yay that would make me so happy :)
thank you very much thanks to your classes I resumed sport your necks are just great 🙏
I just completed this after work and omg what a fantastic pump. It feels amazing. Definitely challenging and motivating. I loved it. 💯🔥💪
Great workout. Crazy pump love it
My favorite so far!!!!!😄😄😄
Great video
Great lovely super intense arms workout, I love it 💕💕💕💕💕
Great workout 💪 ❤
Dan, you’ve done it again. Loved the fast pace of this. Great pump and heart rate is up! Thanks for all the great content.
Much appreciated! Thanks Jon 🙏🏽
Amazing workout!!! You are the BEST, thank you.
You're so welcome! Thank YOU.
Ooft! Feeling the burn! 🔥 thanks dude!
Fabulosa rutina me encanto muchísimas gracias ❤️💕💞
wow! it was a great training, thanks a lot
Thank you! Glad you liked it. 🙏🏼
Awesome workout
Thank you🙌🏼🙌🏼🙌🏼
🙌🏽🙌🏽🙌🏽
OMG my arms are on fire....this was an exeptionally great workout!!Thank you so much!!Look forward to the rest of your post during the week!!!🤗🙏💪👍
Right on!! You're welcome! The leg workout on Wednesday is pretty rough. Get ready!
Brilliant!!! You are the best!!
Thank you Fabio! 🙏🏽
Done with this workout today. Wow it got delts burned. Thanks for this upload. Cheers 😉😊👍💪
Yet another crazy but rewarding program!!!
Great workout, once again. Thank you!
You're so welcome! Glad you enjoyed it!
This Workout Routine made me realize i need to push and work harder. Great workout, really felt my muscles pump.
Thanks for this amazing workout !!!
Of course! 🙏🏽
First of all: ow.
Second of all, great vid. Thanks for making it. Excellent production and editing. I like the timer and following the example. Haven't done anything like this in forever, but when I wanted a quick but intense after-shift workout this delivered. Subscribed.
It's so intense 🔥...struggle is real...
i was searching a workout that can give me a tough challenge and this workout pop out...i could say it's just amazing..i really can feel my arms are sore...thanks for this 💪💪🙏
Loving every workout of yours ❤️
Glad you like them!
OMG, great one, thanks 🙏🏽👏🏽👏🏽💋
Glad you liked it!! Thank you!
Awesome, as always!
Thanks! Glad you like it.
Fantastic workout! Definitely going into the rotation. Loved it.
Glad to hear that! 🙏🏽🙌🏽
nice workout :)
Excelente... gracias por la rutina!
🙏🏽
Just completed it it was challenging to a perfect level will defidently complete again
Thanks man
Loved this!!!!
Glad to hear that!
❤🎉gracias!!😅
thank you!