Bicep curls. 5. Then slowly lower back down to the start position, as if you’re about to hit a nail with a hammer, to complete one rep. Hold a dumbbell in each hand. 673 0 obj <>/Filter/FlateDecode/ID[<0500D37BE7FD36488D70686F3C03AE42>]/Index[649 40]/Info 648 0 R/Length 112/Prev 138339/Root 650 0 R/Size 689/Type/XRef/W[1 3 1]>>stream Hold your weights down together in front of you. Try to jump from exercise to exercise without taking a break…  This helps keep your heart rate up so you’ll burn more fat. If your arms make you feel self-conscious you're going to love it. That’s a highlight reel of the things my clients have been saying lately. I call it my VIP section. I’m a metabolic magician, nutrition nerd, exercise expert, and motivation master. If I only worked out when I felt like it, I never would… because laughing is my favorite way to burn calories, ya feel me? Lift both arms up to the side until they’re in line with your shoulders. Dumbbell workout routine building-muscle101.com Workout Overview The following dumbbell workout routine will help strengthen and build muscle mass. Do each exercise 20 times, to complete one round – or set. Do this workout 2 times a week. If you feel like your arms are flabby instead of fit, I have good news! It's free. This workout routine was made exclusively for women. Inhale and slowly lower the weight back down to the start position to complete one rep. Did you feel the burn? “My arms look awful when I wear tank tops.” Introducing my Arm Workout for Women with dumbbells. To get access sign up as a VIP. Click here to see the Simple Steps to start getting Results for free, Get free VIP-only Resources that make it easy to Burn Fat & Feel Fabulous, Click here to Start your Free Metabolic Analysis & training, Click Here to Burn Fat and Tone up with Quick and Easy Workouts made for Busy Women, Find the perfect Nutrition or Workout Program that's perfect for you. But take a break if you need one. If it’s too easy, bump it up a few pounds. The routine uses basic equipment and dumbbells so you don't need any special machines or other gym equipment. Stand with your feet shoulder-width apart while holding a pair of dumbbells by your sides with your palms facing away from you. Dumbbell Floor Press 2 8 - 12 7. This is your start position. Keeping your elbows in close to your body, extend both dumbbells back and up, until your arms are extended straight behind you. You can also do this workout with another one of my, To get definition to pop faster, follow a. You can knock them out 1 at a time by doing each 4 times or do 1 through 6, 4 times. 688 0 obj <>stream Dumbbell Shoulder Press 4 8 - 10 3. As a VIP, you’ll also get a new workout emailed to you every week! But hey, since you’re here I’ll show you how to get rapid results… even if you love food and have a love/hate relationship with exercise like me. 20 minutes, burns fat, and tones arms quickly. Incline Dumbbell Bench Press 3 8 - 12 4. Bend your arms at a 90-degree angle so your knuckles are facing the sky. One Arm Dumbbell Row 4 8 - 10 2. Do 4 full sets of all 6 exercises to complete the workout. h�b```����� ce`a�X ���fLnX�,��3_���G��]?�%��,g?$iz=�ñd��bk�~��Q��CIZ�[CEGP� �3�A4#��`` One Arm Dumbbell Rows 4 8 - 10 Each 2. (That's gross in food & email form!). “My arms look awful when I wear tank tops.” “I have to hide my arms in pictures because they look flabby. New workouts, health hacks, recipes, motivation, exclusive workshops, and more. %%EOF Dumbbells make for a more challenging and engaging workout. Pin this workout to Pinterest so you can do it whenever you want.

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