20 Minute Home Arm Workout With One Dumbbell | Muscle Mass Gaining Routine (No Gym Required)

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Complete ARM Workout With Only ONE DUMBBELL | Biceps And Triceps Routine. In this video I show you an arm workout you can do at home or at the gym with only one dumbbell, hope you enjoy !

Video content:
This workout consists of 6 exercises, 3 are for biceps and 3 are for triceps. You can do one exercise at a time between biceps and triceps or you can do a super-set workout by doing a bicep exercise and then immediately after an exercise for triceps.

We’re starting off with exercise number #1: Dumbbell bicep curls. 4 sets of 8-10 reps each arm.

Exercise number 2: Unilateral overhead dumbbell tricep extensions: 4 sets of 8-10 reps each arm.

Exercise number 3: Hammer curls 3 sets of 10 reps each arm.

Exercise number 4: Close grip dumbbell press: 3-4 sets of 8-10 reps.

Exercise number 5: Concentration curls. 3-4 sets of 8-12 reps each arm.

Exercise number 6: Dumbbell tricep kickbacks. 3 sets of 10-12 reps each arm.

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