40 Min Arms & Shoulders Dumbbell Workout 🔥 Build Muscle & Definition at Home скачать в хорошем качестве

40 Min Arms & Shoulders Dumbbell Workout 🔥 Build Muscle & Definition at Home

This arms and shoulders dumbbell workout is all about building muscle, strength, and definition at home. We’re using simple dumbbell movements with higher volume and controlled tempo to fully fatigue your shoulders, biceps, and triceps. Think presses, raises, curls, extensions, and a killer shoulder finisher that hits every angle. Use weights that challenge you, move with control, and focus on quality reps. This workout is great if you’re looking to sculpt your arms, build upper body strength, and get an effective pump without needing a gym. Find your perfect workout plan in the TIFFxDAN App — no ads, full programs, and new workouts every week starting in 2026. Start here → https://tiffxdan.com/membership/ Links: Legends shorts → https://www.legends.com/DAN87275 Kion aminos, creatine & protein → https://bit.ly/GetKion Follow my HIIT channel for more follow along workouts ‪@DantheHIITMan‬ WORKOUT OVERVIEW Warm Up // 30s work x6, no rest Workout // 40s work, 20s rest Finisher // 30s work x3, no rerst Cool Down / 20s work x9, no rest EQUIPMENT A range of dumbbells (light, medium, heavy). Go as heavy as you can with good form. A workout mat or soft surface is optional. 00:00 Arms & Shoulders Dumbbell Workout at Home Warm Up // 30s work x6, no rest 00:25 Jumping Jacks 00:55 Chest Swings 01:25 Arm Circles 01:55 Push Ups 02:25 Tricep Stretch 02:55 Torso Twists Main Workout // 40s work, 20s rest Round 1 (Shoulders Focus) 03:55 Shoulder Press 04:55 Lateral Raises 05:55 Bent Over Rear Delt Fly 06:55 Alternating Front Raise 07:55 Upright Row Repeat Round 2 (Biceps Focus) 14:05 Alternating Twist Curls 15:05 Hammer Curls 16:05 Cross Body Curls 17:05 Partial Curls (lower) 18:05 Negative Eccentric Curls (3-sec lowering) Repeat Round 3 (Triceps Focus) 24:15 Single Arm Overhead Triceps Extension R 25:15 Single Arm Overhead Triceps Extension L 26:15 Tricep Kickback 27:15 Close Grip Push Ups 28:15 Skull Crushers Repeat Finisher // 30s work x3, no rest 34:25 Lateral Raise Partials (Lowers) 34:55 Lateral Raise Partials (Uppers) 35:25 Lateral Raise (Full Range) 36:15 Cool Down & Stretch // 20s work x9, no rest 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