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Dumbbell Only Full Upper Body
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5 Minute Bicep Focused Finisher
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10 Minute Biceps and Triceps
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Legs Unleash
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10 Minute Leg Burner
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Upper Body Unleashed
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Upper Body Strength
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Upper Body Domination
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Press and Sculpt
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Glute Pump
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Full Body Strength
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Full Body
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Bicep Focused Upper Body Day
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Banded Full Upper Body Workout
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Treadmill Intervals
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Strength and Sweat
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Hyrox Express
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Hyrox Cardio
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High Intensity Cardio - Sprint Intervals
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Core and Cardio Crunch
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Exercises
Dumbbell Bicep Curls
Setup - Stand with your feet shoulder width apart, and hold a dumbbell in each hand with your arms extended by your sides keeping a slight bend in your elbows - Your palms should be facing forward Movement - Curl the dumbbells towards your shoulders. Focusing on keeping your upper arms stationary towards the movement - only your forearms should be moving - Squeeze at the top and slowly lower the dumbbells back to the starting positionExercises
Incline Bicep Curls
Setup - Adjust bench to a vertical angle - Sit back on the bench with your feet flat on the floor Movement - Grab your dumbbells in each hand with an under grip (palms facing up) - Slightly bend your elbows to create tension and begin to curl dumbbells - Curl the dumbbells upward by bending your elbows and bringing the dumbbells towards your shoulders - Squeeze at the top before slowly lowering them back down to the starting position, keeping your elbows bent at the bottomExercises
Dumbbell Tricep Kickbacks
Setup - Grab a dumbbell in each hand - Stand with your feet shoulder width apart, knees slightly bent for stability - Hinge forward at your hips, keeping a neutral spine. Your torso should be nearly parallel to the ground, and your elbows should be bent at about a 90-degree angle with the dumbbells near your chest - Position your elbows so they are tucked in close to your torso (not flaring out) - Grip the dumbbells with your palms facing inward towards your body Movement - From the starting position, press the dumbbells back by straightening your elbows - Keep your upper arms stationary, and only move your forearms as you extend your arms fully behind you - Squeeze the triceps at the top of the movement - Avoid locking your elbows completely at the top to keep constant tension on the triceps - Hold for a second at the top, and then slowly lower the dumbbells back to the starting position in a controlled mannerExercises
Overhead Tricep Extension
Set Up - Position your legs hip width apart with the dumbbell over your head held near your upper back. Elbows should be close to your ears Movement - Slowly extend your elbows and lift the dumbbell above your head - Slowly bring dumbbell back down until you feel the stretch in your triceps - Repeat movement