If you’re looking to build seriously STRONG arms -- this one’s for you. 7 of my favorite compound arm exercises that target your shoulders, back, chest, triceps, and biceps. And there’s an ab burnout at the end🔥
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► EQUIPMENT: Medium-to-Heavy Dumbbells. I’m using 15-30 lbs.
►TIME STAMPS: 00:00 Workout Introduction ✔️ 7 Compound Arm Exercises ✔️Timed Intervals (40 seconds work, 20 seconds rest) ✔️Repeat All 7 Arm Exercises x 3 Sets (3rd set drop to just 10 reps) ✔️Ab Finisher
01:10 Warm Up
03:50 Set One 1) Alternating Arnold Press 2) Alternating Bent Over Back Row 3) Overhead Tricep Extensions 4) Alternating Bicep Curls 5) Push Up + Back Row 6) Dumbbell Chest Press 7) Tricep Dips
11:15 Set Two
19:35 Set Three
24:10 Ab Burnout 1) Seated Twist 2) Dumbbell Dead Bug 3) 5 Second Hold the World + Reverse Crunch 4) Bicycle Crunches
28:15 Cool Down + Stretch
⌚️ FITNESS TRACKER SETTING ⌚️ We set our watches to "strength" for this workout!
