About this Video

• Video Title: 45 Min ARM ANNIHILATION DUMBBELL WORKOUT | Follow Along
• Channel: Tom Peto Training
• Speakers: Tom Peto
• Duration: 43:47

Introduction

This video is a 45-minute dumbbell arm workout led by Tom Peto. Viewers follow along with the instructor to build muscle in their biceps, triceps, and forearms. The workout includes a warm-up and three sections of arm exercises with varying weights.

Key Takeaways

• Warm-up: A brief bodyweight warm-up is essential, consisting of shoulder circles, wrist circles, and over-under reaches.
• Workout Structure: The main workout is divided into three sections, each with four exercises performed for 40 seconds with 20 seconds rest, repeated three times. Weight is reduced between sections.
• Exercise Variety: The workout incorporates a variety of exercises targeting different arm muscles, including curls (alternating, hammer, reverse), tricep extensions (behind-head, skull crushers), push-ups (close-grip), wrist extensions, and kickbacks.
• Progressive Overload: The workout uses a progressive overload method by starting with heavier weights and reducing them gradually as the workout progresses.
• Importance of Form: The video emphasizes maintaining proper form throughout the workout to maximize muscle engagement and prevent injury.

The provided transcript doesn't explicitly list reps, sets, and weights used for every exercise in a structured table format. The workout is described as a 40-second on, 20-second off structure for many exercises across three sections. The weights are changed between sections, but the exact rep count isn't specified for every exercise. To provide you with the information you need, I would require a more detailed breakdown within the transcript itself, perhaps in a table or a clearer verbal description for each exercise.

The exercises in Tom Peto's 45-minute dumbbell arm workout, as described in the transcript, are performed in this order:

Warm-up:

1. Shoulder circles (forwards and backwards)
2. Wrist circles (clockwise and counterclockwise)
3. Over-under reaches
4. Kneeling arm stretches (alternating sides)

Section 1 (Heavier Weight):

1. Alternating twisting curls
2. Single dumbbell behind-head tricep extensions
3. Hammer curls (both dumbbells simultaneously)
4. Close-grip push-ups (on dumbbells or floor)

Section 2 (Medium Weight):

1. Reverse curls
2. Skull crushers
3. Superset: Close-grip push ups and forearm push ups
4. Forearm push-ups

Section 3 (Lighter Weight):

1. Isometric hold with alternating drop curls
2. Wrist extensions (half-kneeling)
3. Single-arm kickbacks
4. Alternating straight-arm front raises

The video repeats each section's four exercises for three rounds before moving to the next section. Note that within section three, wrist extensions and single-arm kickbacks are performed consecutively, each for 20 seconds per side without rest in between.