This is the Arms workout from the Dumbbell Arms & Shoulders plan. It trains Biceps and Triceps across 7 exercises, and takes roughly 82 to 97 minutes.
You open with Hammer Curl while you are freshest, then work down the list. Most sets sit in moderate reps for muscle growth. Rest 90 seconds to 2 minutes on the harder lifts, and add a little weight whenever you own the top of the rep range.
| Exercise | Sets × Reps |
|---|---|
 Hammer Curl | 3 × 12 |
 Alternating Dumbbell Curl | 3 × 12 |
 Concentration Curl | 3 × 12 |
 Zottman Curl | 3 × 10 |
 Dumbbell Skull Crushers | 3 × 12 |
 Dumbbell Tricep Extension | 3 × 12 |
 Dumbbell Tricep Kickback | 3 × 12 |
