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40 Min Arm Workout for Women & Men

Intermediate Difficulty with Advanced Modifications provided
intermediate workout

Blast your arms with this muscle building biceps and triceps workout. The only equipment needed for this workout is a couple pairs of dumbbells. This routine uses muscle building techniques that require you to have at least one lighter and one heavier pair so that you can change up the weight as needed. It’s a great routine for both men and women.

Arm Workout for Women & Men

Complete each set with between 15-30 seconds rest.
Part 1: Biceps
A1: Bent Over Spider Curls 4×8
B1: Wide Grip Curls x12 x10 x8
B2: Reverse Curl + Wrist Curl x12 x10 x8
C1: Forearm Bicep Twists x12 x10 x8
C2: Kneeling Hammer Curl x12 x10 x8
D1: Zottman Curls x Burnout

Part 2: Triceps
A1: Diamond Push Ups / from Knees 4×8
B1: Dumbbell Extension 3:1 Tempo / from Bench x12 x10 x8
B2: Dumbbell Narrow Press / from Bench x12 x10 x8
C1: Seated Bent Over Triceps Kickback x12 x10 x8
C2: Dumbbell Elbow Out Ext / from Bench x12 x10 x8
D1: Tabata Triceps Popups / from Knees 4 x 20 sec work / 10 sec rest