Remember: it’s a slow & controlled workout. This is not a bicep curl challenge. Moving slow increases blood flow, which causes the muscles to expand, rather than contract. It also allows you to feel the working muscle and see your form while you do the exercises.
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► 5 Min Warm Up https://youtu.be/_6-k5-w1bZw
► No music version of this workout https://youtu.be/5HpXzWDSIdY
This is Day 13 of our 6 Week Shred II Home Workout Program. Subscribe and turn on notifications.
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⏱️ Duration: 30 Minutes + Cool Down & Stretch
?️♂️ Equipment: Set of dumbbells (I’m using 15lb/7kg), a bench or chair, and your mat.
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⏱️ Intervals: 40 Seconds work, 20 seconds rest between exercises
Exercises for this 30 minute dumbbell arm workout
SHOULDER
0:20 Shoulder Taps
1:20 Lateral Raise
2:20 W Press
3:20 Cuban Press
4:20 Front Raise
BICEPS
5:20 Supinated Curls
6:20 Reverse Curls
7:20 Cross Body Curls
8:20 Zottman Curls
9:20 Drag Curls
TRICEPS
10:20 Diamond Push Ups
11:20 Bent Over Kick Back R
12:20 Bent Over Kick Back L
13:20 Neutral Grip Skull Crushers
14:20 Tate Press
SHOULDERS
15:20 Pike Push Ups
16:20 One Arm Shoulder Press R
17:20 One Arm Shoulder Press L
18:20 Bent Over Rear Delt Flyes
19:20 45° Supinated Press
BICEPS
20:20 Concentration Curl R
21:20 Concentration Curl L
22:20 Hammer Curls
23:20 Iso Curl R
24:20 Iso Curl L
TRICEPS
25:20 Skull Crusher Push Ups
26:20 Reverse Grip Chest Press
27:20 Close Grip Chest Press
28:20 Box Dips
29:20 Overhead Extensions
FINISHER 30/30/30
30:20 Narrow Push Ups
30:50 Wide to Narrow Curls
31:20 W Press Extensions
Cool Down + Stretch
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DISCLAIMER: TIFF x DAN strongly recommend that you consult your physician before starting any exercise or workout program. You should be in good physical + mental condition + able to participate in the exercises. You should be aware + understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this workout, exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, + agree to release and discharge TIFF x DAN from any and all claims or causes of action, known or unknown, arising out of TIFF x DAN negligence.