40 Min Arm Workout At Home (with dumbbells for unreal pump)

About this Video

• Video Title: 40 Min Arm Workout At Home (with dumbbells for unreal pump)
• Channel: Zeus Fitness
• Speakers: The video only features one speaker, whose name is not explicitly stated in the transcript.
• Duration: 00:43:07

Introduction

This video provides a 40-minute arm workout routine that can be performed at home with dumbbells. The workout is structured in sets of three exercises per muscle group (triceps and biceps), with varying rep ranges for a challenging and effective pump.

Key Takeaways

• Triceps Workout: The routine begins with a triceps workout including tricep dips, single-arm extensions, reverse grip tricep kickbacks, and skull crushers with rotation. Rep ranges vary (10, 15, 20) for each exercise.
• Biceps Workout: Following the triceps section, a biceps workout is performed. Exercises include double arm bicep curls, concentration curls, reverse grip curls, pinch curls, hammer curls, and wide grip curls. Rep ranges vary (10, 15, 20).
• Progressive Overload: The workout utilizes a progressive overload strategy, starting with heavier weights for fewer reps and progressing to lighter weights for more reps.
• Structured Sets: The workout is meticulously structured with specific rep counts and rest periods between sets.
• Home-Friendly: The workout requires minimal equipment (dumbbells) and can be performed at home.