Build strong, defined arms and a rock-solid core with this dumbbell and resistance band workout — no machines needed, just pure results!
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Arm Circle
2 sets × 30s, 30s
Shoulder Roll
2 sets × 20s, 20s
Torso Twist
2 sets × 10 reps, 10 reps
Dead Bug
2 sets × 8 reps, 8 reps
Bicep Curl - Dumbbell
1 set × 12 reps
Dumbbell Tricep Overhead Extension
Hammer Curl - Resistance Band
Triceps Extension - Resistance Band
Bicep Curl (Concentration) - Dumbbell
1 set × 10 reps
Triceps Extension (Lying) - Dumbbell
Plank
3 sets × 40s, 40s, 40s
Russian Twist (Weighted)
1 set × 15 reps
Crunch
Pallof Press - Resistance Band
Leg Raise
Triceps Stretch - Overhead
1 set × 30s
Bicep Wall Stretch - Body Only
Child's Pose
1 set × 40s
Supine Spinal Twist