Let's concentrate on the upper body with a 10 minute bicep and tricep focused strength workout. This is an easy to follow at home workout perfect for any level!
The only equipment you need will be your dumbbells (or a resistance band). I'm using new weights but if you'd like to decrease the intensity, work with a pair of lighter dumbbells. Just remember that when selecting a weight, it is important to pick something that challenges you while maintaining your form (to the best of your ability of course). Modify or pause as needed: You v you 🙂 👊
✦Format: : 45 sec work, 15 sec rest
✦Equipment: set of medium-heavy dumbbells or resistance band, mat optional (for reference I'm using two 17.5lb weights; but anything from 5-20lb will work).
✦Exercises include: hammer curl, wide curl, palms up curls, bicep(supine row), tricep press, diamond press, skull crusher, overhead extension, alternating Tate press
Finisher: bodyweight only: skull crusher pushups (30 sec) dive bomber pushups (30 sec)
✷Modifications: For the Tate Press, try substituting alternating tricep kickbacks if you feel discomfort in your shoulder joint, any pushup variations can be performed on the knees or a raised bench
✦Timestamps
✦Workout begins: 00:36
✦ Finisher begins: 10:27
✦Cooldown & Stretch: 11:53
BASIC TIPS:
Try to keep knees soft when standing and elbows close when performing curls; core/abs should be tight throughout (to help with stabilization). Focus on the lengthening (eccentric) portion of any movement pattern; in general, slow and controlled here is better for muscle growth.
⭐️ Optional Warm-up for this routine: th-cam.com/video/PncCZgFr1kM/w-d-xo.html
Hope you have fun with this quick at home workout and feel the pump in your arms!
And if you enjoyed this workout, please like, share and subscribe for similar content.
Stay awesome and take care!
Suggested add-on workouts:
👉 Full Body Strength: th-cam.com/video/gUSIlbhuWHY/w-d-xo.html
👉 5 MIN Core & Abs: th-cam.com/video/AoVQy2C9QAc/w-d-xo.html
👉 Mobility and Strength: th-cam.com/video/VlIrrN3CGyI/w-d-xo.html
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