This workout combines dumbbell and bodyweight moves to give you the ultimate arm burn. Each move targets different areas of your upper body including the deltoids (shoulders), biceps, triceps, and traps. This workout will leave you feeling sore for days, and will also help you get lean, sculpted, strong arms.
Directions: Grab a pair of light to medium weight dumbbells and perform each exercise for 10 reps. It should take you about six to eight minutes if you don’t take any rest between reps. Repeat this 10-move workout two to four times.
Overhead shoulder press
Overhead triceps extensions
Wide bicep curl
Bent-over reverse fly
Man maker burpee
Explanations for each move are below, followed by a quick six-exercise stretch session for your upper body — you won’t want to skip that!