45 Min TOTAL ARMS + CORE WORKOUT with WEIGHTS | Biceps, Triceps + Shoulders | Muscle Building

Get ready to sculpt and strengthen your upper body with this intense 45 minute TOTAL ARMS + CORE WORKOUT with WEIGHTS! This muscle building session targets your biceps, triceps, and shoulders, helping you achieve defined and toned arms from home.

Today Chris is going to guide you through a dynamic combination of dumbbell exercises designed to challenge and target your biceps, triceps, shoulders and core for maximum results. Whether you're a fitness enthusiast or a beginner looking to enhance your upper body strength, this comprehensive workout will take you one step closer to your fitness goals. Grab your dumbbells and let's CRUSH the next 45 minutes together!🔥💪

Todays workout is divided into 3 blocks focusing on different muscles groups and training variables.

1️⃣Main Circuit
2️⃣Amrap Block
3️⃣Supersets Block

Weights used:
30lbs/14kg
25lbs/11kg
20lbs/9kg
15lbs/7kg

💪 Target Muscles: Shoulders, Biceps, Triceps + Core ⏱
Duration: 40 Minutes

40-60 sec work | 20 sec rest | 4 blocks

0:00 - Intro

BLOCK 1 - Main Circuit
0:34 - Arnold Variation
1:34 - Alt to Narrow Curl
2:34 - Weighted Dips
3:34 - Incline Lateral Raise (R)
4:06 - Straight Arm Side Raise (R)
4:54 - Incline Lateral Raise (L)
5:24 - Straight Arm Side Raise (L)
6:15 - Hollow Hold Knee Tucks
7:16 - Preacher with Eccentric Hammer (R)
8:14 - Preacher with Eccentric Hammer (L)
9:15 - Kneeling Overhead Tricep Ext (R)
10:15 - Kneeling Overhead Tricep Ext (L)
11:15 - Reverse Crunches
12:16 - Round 2 (repeat)

BLOCK 2 - Amrap Circuit
24:32
Neutral Press 8x
Double Curls 8x
Diamond Push Ups 8x
Straight Arm Reaches 8x

BLOCK 3 - Supersets
31:14
A1) Alt Front Raises
A2) Rear Delt Fly

32:14
A1) Rotational Concentration Curl (R)
A2) Cross Body Tricep Extension (R)

34:11
A1) Rotational Concentration Curl (L)
A2) Cross Body Tricep Extension (L)

35:42
A1) Around the World
A2) DB Core Stabilizer

36:52 - Round 2 (repeat)

43:13 - Finisher Tri-Set
A1) Shoulder Press Variation
A2) Hammer Hold Curls
A3) Shoulder Tap Push Ups

Have a great workout!👊