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: One (the video creator/instructor)
• Duration: 43:07

Introduction

This video provides a 40-minute arm workout that can be done at home with dumbbells. The workout focuses on triceps and biceps, using a structured rep scheme (heavy sets of 10, moderately heavy sets of 15, and light sets of 20, repeated) to maximize muscle growth and a "pump." The instructor guides viewers through each exercise with instructions and demonstrations.

Key Takeaways

• The workout is divided into triceps and biceps sections, each with multiple exercises.
• A specific rep scheme (10, 15, 20 reps for each exercise, then repeated in reverse order) is used.
• Exercises include tricep dips, single-arm extensions, reverse grip tricep kickbacks, overhead tricep presses, skull crushers, and close-grip push-ups.
• Bicep exercises include double arm bicep curls, concentration curls, reverse grip curls, pinch curls, hammer curls, and wide grip curls.
• Rest periods are recommended between sets.