20-Min Dumbbell Workout For Stronger Biceps, Triceps & Forearms! 🦾

Target Muscles: Biceps, Triceps & Forearms
Length: approx. 20-25 Mins
Equipment Needed: Dumbbells & Adjustable Bench

00:00 Intro
01:05 Warmup
03:35 Round 1 - Half Hammer x Full Biceps Curl
05:05 Round 1 - Single Seated Overhead Tricep Extensions
06:05 Round 1 - Reverse Half Curls
07:05 Round 1 - Alternating Incline Skullcrushers
08:05 Round 1 - Spider Curls
09:05 Round 1 - Incline Kickbacks
10:05 Round 2 - Half Hammer x Full Biceps Curl
11:35 Round 2 - Single Seated Overhead Tricep Extensions
12:35 Round 2 - Reverse Half Curls
13:35 Round 2 - Alternating Incline Skullcrushers
14:35 Round 2 - Spider Curls
15:35 Round 2 - Incline Kickbacks
16:35 Round 3 - Half Hammer x Full Biceps Curl
18:05 Round 3 - Single Seated Overhead Tricep Extensions
19:05 Round 3 - Reverse Half Curls
20:05 Round 3 - Alternating Incline Skullcrushers
21:05 Round 3 - Spider Curls
22:05 Round 3 - Incline Kickbacks