Arm Blast 30
Three dumbbell supersets for the biceps, triceps and shoulders, then a plank shoulder-tap finisher.
- Level
- All levels
- Duration
- 30 min
- Equipment
- Dumbbells, Bench or step
- Access
- FreeClass
Who it’s for: Anyone with a pair of dumbbells and a bench, step or sturdy chair.
Three supersets, each pairing two exercises done back to back: curls with overhead triceps extensions, hammer curls with bench dips, and a shoulder press with diamond push-ups. Rest a minute after each superset, and do three rounds of each before moving on.
Control every rep — lower the weight more slowly than you lift it, and keep your elbows still on the curls. For bench dips, bend your knees to make them easier or straighten your legs to make them harder.
What the session involves
- A short warm-up
- Superset 1: dumbbell curls and overhead triceps extensions
- Superset 2: hammer curls and bench dips
- Superset 3: shoulder press and diamond push-ups
- A plank shoulder-tap finisher
The session
Warm-up
- Arm circles, forwards then backwards1 min
- Push-Up8 reps
On your knees if needed
Main set
Superset: back to back, then rest
- 3 × 12
- 3 × 12 · 1 min rest
Main set
Superset: back to back, then rest
- 3 × 12
- 3 × 10 · 1 min rest
Main set
Superset: back to back, then rest
- 3 × 10
- Diamond Push-Up3 × 8 · 1 min rest
On your knees if needed
Conditioning
- Plank Shoulder Tap2 × 20 · 30 s rest
10 each hand
Before you start
- This is general fitness information, not medical advice. If you have pain or an injury, see a doctor or physiotherapist before training.
Related
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