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Arms & Core: Dumbbells + Bands

Build strong, defined arms and a rock-solid core using dumbbells and resistance bands — no machines needed, just pure results! Expect a satisfying burn from start to finish.

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Workout Breakdown

Warm-Up

1

Arm Circle

2 sets × 20s, 20s

2

Shoulder Roll

2 sets × 20s, 20s

3

Thoracic Rotation

2 sets × 20s, 20s

4

Dead Bug

2 sets × 8 reps, 8 reps

Arms — Biceps & Triceps

4 circuits
1

Bicep Curl - Dumbbell

1 set × 12 reps

2

Dumbbell Tricep Overhead Extension

1 set × 12 reps

3 circuits
1

Hammer Curl - Resistance Band

1 set × 15 reps

2

Triceps Extension - Resistance Band

1 set × 15 reps

1

Bicep Curl (Concentration) - Dumbbell

3 sets × 12 reps, 12 reps, 12 reps

2

Triceps Kickback - Dumbbell

3 sets × 12 reps, 12 reps, 12 reps

Core

3 circuits
1

Plank

1 set × 40s

2

Russian Twist (Weighted)

1 set × 16 reps

3 circuits
1

Pallof Press - Resistance Band

1 set × 12 reps

2

Woodchop - Dumbbell

1 set × 10 reps

1

Hollow Body Hold

3 sets × 30s, 30s, 30s

2

Bicycle Crunch

3 sets × 20 reps, 20 reps, 20 reps

Cool Down

1

Triceps Stretch - Overhead

1 set × 30s

2

Bicep Wall Stretch - Body Only

1 set × 30s

3

Child's Pose

1 set × 40s

4

Supine Spinal Twist

1 set × 30s

Arms & Core: Dumbbells + Bands - Bodyweight Fitness | Bodyweight Fitness