There’s just something magical about arm day that no matter how beat up, unmotivated, or sluggish you feel, you can always bring yourself to take it to your biceps and triceps.
In a sense, arm day is like Jello -- you always have room for it.
The biceps and triceps are incredibly resilient and frequently require a lot of volume to get them to grow to the size you want. To get the most out of your arm training, you need to attack them from all angles, using a variety of set and rep schemes as well as training techniques.
Ahead, we’ll show you how you can build strength, burn calories, get a savage arm pump, and even have time to relax using just a bench and a rack of dumbbells.
30 Minute Dumbbell Arm Workout
This 30 minute dumbbell arm workout is short on time, high on intensity, and guaranteed to blow your muscles up. Keep strict rest periods, push yourself each and every set, and see just how much work you can do in no time at all!| 30 Minute Dumbbell Arm Workout | |||
| Exercise | Sets | Reps | Rest |
| Standing Dumbbell Curl | 4 | 8-10 | 0 sec |
| Close Grip DB Bench Press (1-½ rep style) | 4 | 8-10 | 60 sec |
| Incline Dumbbell Curl | 4 | 10-12 | 0 sec |
| Incline Dumbbell Skullcrushers | 4 | 10 | 60 sec |
| Dumbbell Hammer Curl | 3 | 10-12 | 0 sec |
| Diamond Push Ups | 3 | AMRAP | 60 sec |
