30 Min TOTAL ARMS DUMBBELL WORKOUT | Shoulders, Biceps, Triceps + ABS скачать в хорошем качестве

30 Min TOTAL ARMS DUMBBELL WORKOUT | Shoulders, Biceps, Triceps + ABS

Get ready for a 30 minute total arms workout using dumbbells, targeting your shoulders, biceps, and triceps, with added abs and core. This strength focused routine includes a full warm-up and cool-down, and follows a rotating structure: we complete 3 sets per muscle group, cycling through shoulders → biceps → triceps, then finish each round with core work. This is a follow-along workout designed to help you build upper body strength and definition using controlled dumbbell exercises. You'll get stronger, more sculpted arms — no fluff, just real training. 👉 Grab a set of dumbbells, clear some space, and let’s Build together! 💡 Lifting Tips for Strength & Muscle: • Use a challenging weight that allows you to complete all sets with good form, but not easily. • Control each rep — no swinging or rushing through the movement. • Pause at the peak of the contraction (especially on curls and triceps work) for extra time under tension. • Keep your core engaged throughout to support your posture and protect your lower back. ⭐Form over weight: Choose a weight you can control without sacrificing good form. Equipment Needed: • A set of dumbbells (I used 9kg/20lbs & 12kg/26lbs) • Optional mat • Water + towel 0:00 - Intro 0:31 - Warm Up SHOULDERS 5:17 - Kneeling Shoulder Press 6:27 - Arnold Press 7:37 - Alt Shoulder Press BICEPS 8:51 - Eccentric Supinated Curl 10:02 - Rotational Curl 11:15 - Half Hammer Curl TRICEPS 12:28 - Dead Stop Lying Tri Ext 13:37 - Tricep Press 14:47 - Tate Press ABS 16:03 - Single to Double Leg Drop 17:16 - Bicycle Crunch 18:24 - Crunches SHOULDERS 19:38 - Lateral Raises 20:50 - Pronated Rear Delt Fly 21:59 - Alt Front Raises BICEPS 23:13 - Outer Curl 24:23 - Pinwheel Curl 25:36 - Zottman Curl TRICEPS 26:50 - Close Press 27:58 - Cross Body Tri Ext 2x (R/L) CORE 32:00 - DB Pull Through 33:10 - Bear Crawl Knee Drops 34:19 - Plank 35:50 - Cool Down #armsworkout #homeworkout