Intermediate Difficulty with Advanced Modifications provided
intermediate workout

Who doesn’t want to have spectacular arms? Follow this biceps and triceps routine to improve strength and build better arms. This 20 minute arms workout at home only requires a pair of dumbbells and a chair. It is great for both women and men. You may want to have a couple of pairs of dumbbells ready, so that you can change up your weight as needed.

20 Minute Arms Workout

A1: 1 ½ Reverse Curl x 10
A2: 1 ½ Chair Dip / Knees Bent x 10
B1: Drag Curl x 10
B2: Reverse Triceps Kickback x 10
C1: One Arm Preacher x 10
C2: One Arm Triceps Extension x 10
D1: Zottman Curl Burnout x 30 sec
D2: Manual Triceps Extension / from Knees x 30 sec