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⏱ Duration: 10 minutes
Exercises quantity: 10 (One round) (812 reps each exercise)
⏱ Format: 1 exercise = 1 minute = 45 seconds work + 15 seconds rest
♂ Equipment: your body + dumbbells

Recommended Plan
Week 1 ✅ Do It 3 Days a Week (12 rounds)
Week 2 ✅ Do It 4 Days a Week (23 rounds)
Week 3 ✅ Do It 5 Days a Week (24 rounds)
Week 4 ✅ Do It 6 Days a Week (24 rounds)
⭕ Following along with this video means completing all exercises = 1 round
⭕ Repeat for 24 Rounds for a complete workout

⏰ Timecodes ⏰
⚠ Primary muscles worked are given in parentheses below

00:00 10 Minute Arm Workout Dumbbells Only
00:17 1. Dumbbell Biceps Curl (Biceps)
01:17 2. Dumbbell Standing Triceps Extension (Triceps)
02:17 3. Dumbbell Scott Press (Delts)
03:17 4. Dumbbell Alternate Biceps Curl (Biceps)
04:17 5. Dumbbell Seated Triceps Extension (Triceps)
05:17 6. Dumbbell Standing Arnold Press (Triceps, Delts)
06:17 7. Dumbbell Cross Body Hammer Curl (Biceps)
07:17 8. Dumbbell Alternate Side Press (Triceps, Delts)
08:17 9. Dumbbell Front Raise (Delts)
09:17 10. Dumbbell Standing Kickback (Triceps)

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