- Primary goal: strength
- Duration: 20 to 30 minutes
- Body parts targeted: arms, back and shoulders
- Equipment: a pair of dumbbells
Workout breakdown
This workout has been developed with a certified personal trainer.
Choose your weight:
– Beginner: between 1 kg / 3 lbs and 2.5 kg / 6 lbs dumbbells x2
– Intermediate & Advanced: from 5 kilos/12 lbs dumbbells (x 2) and up
Choose a weight that’s challenging but that you can still manage while keeping a perfect form to avoid injuries.
- bench dips (body weight) x 15
- reverse flyes x 10
- triceps pushup (body weight) x 10
- side raise x 10
- triceps kickback (left arm during first round, right arm during second round) x 10
- biceps curl x 10
- triceps extension x 10
- mac raise x 10
- hammer curl x 10
Repeat once (two rounds total)
