Introduction: 20 Minute Arm Workout with Dumbbells

Hey guys, it’s Vince from vshred.com! In today’s video, I have a 20 minute arm workout for you. The best part is that all you’re going to need are dumbbells.

Benefits of the Workout: Size and Time

This arm workout is great for anyone looking to add some size to their biceps and triceps. Not only that, but it’s perfect for those who are short on time. If you don’t have an hour for a workout, no worries! This routine will only take you about 15-20 minutes.

Perfect for Traveling or Hotel Gyms

If you’re someone who travels frequently or often finds themselves in hotel gyms, this workout is perfect for you. Most hotel gyms only have dumbbells and a treadmill, so this routine can be easily done with the available equipment.

Importance of Knowing Your Body Type: Take the Free Body Type Quiz

Before we dive into the workout, I want to emphasize the importance of knowing your body type. I’ve created a free body type quiz that can help you determine the best diet and training program for your specific body type. Whether it’s high-intensity interval training (HIIT), steady-state cardio, or carb cycling, knowing your body type will lay the foundation for your fitness journey. Click the link below this video to take the quiz and get started on the right track.

Bicep Triple Superset: Hammer Curls, Regular Curls, Incline Bench Regular Curls

Now let’s get into the workout! We have two triple supersets, starting with the bicep exercises. The first superset consists of three exercises: hammer curls, regular curls, and incline bench regular curls. These exercises are great for targeting your biceps and will give you a killer pump.

Proper Form for Hammer Curls

When performing hammer curls, keep your elbow tucked in by your side. Maintain a controlled motion, squeezing the weight up to the top and lowering it without resting at the bottom. Aim for 10 reps with the heaviest weight.

Proper Form for Regular Curls

For regular curls, start with a neutral grip at the bottom and supinate your wrists as you curl up. Focus on squeezing your biceps throughout the entire range of motion. Complete 10 reps with a lighter set of dumbbells.

Proper Form for Incline Bench Regular Curls

Next, move on to incline bench regular curls. Lean back on an incline bench and keep your elbow back behind your body. Supinate your wrists and control the weight as you curl up and down. Complete 10 reps with proper form to target the outer head of your bicep.

Rest and Repeat: Four Sets of the Bicep Triple Superset

After completing one set of the triple superset, rest for 90 seconds. Then, repeat the superset three more times for a total of four sets. This will ensure your biceps are thoroughly worked and help you achieve maximum results.

Tricep Triple Superset: Skull Crushers, Cross Body Tricep Extensions, Dip Burnout

Now it’s time to focus on your triceps. The second superset includes skull crushers, cross body tricep extensions, and dip burnout. These exercises will help you sculpt strong and defined triceps.

Proper Form for Skull Crushers

Start with dumbbell skull crushers, but make sure you’re not resting your triceps at the top of the exercise. Begin with the weight at the starting position, about 90 degrees from your body, and lower it down. Squeeze your triceps to lift the weight back up without resting at the bottom. Aim for 10 controlled reps.

Proper Form for Cross Body Tricep Extensions

Grab a lighter dumbbell and perform cross body tricep extensions. Start with your arm slightly across your body to maintain tension in your tricep. Lower the weight just above your shoulder and then squeeze your tricep to lift it back up. Complete 10 reps on each arm with proper form.

Proper Form for Dip Burnout

For the dip burnout, find a flat bench and perform as many dips as you can. Make sure to keep your elbows pressed in to work your triceps effectively. Once you can’t do any more, stop and rest. Repeat this superset for four sets with a 90-second rest in between.

Conclusion: Short on Time? Try this 20 Minute Arm Workout

There you have it! A quick and effective arm workout that’s perfect for anyone short on time or looking to add some size to their biceps and triceps. Give this routine a try and let me know how you like it. Remember to click the thumbs up button if you enjoyed it and consider subscribing to my channel for more arm workouts and tips. Stay motivated and keep crushing those workouts. I’ll see you in the next one!