45 Min ARM DAY Workout with Dumbbells | EPIC II - Day 17

It’s EPIC ARM DAY! Let’s strengthen the arms, build muscle and focus on mastering our control and form in this arm workout, targeting the triceps and biceps! All you will need for this dumbbell arm workout is a pair of dumbbells and a mat. The dumbbells I am using for your reference are 8kg each. The timer will be on for 40 seconds of work, 20 seconds rest! We work between biceps, then triceps focused and back to biceps throughout! We complete 3 exercises for biceps, then 3 for triceps!! HAMMER CURL HAMMER ALTERNATING HOLD HAMMER CURL TATE PRESS TATE PRESS SLOW TATE PRESS ALTERNATING CURL TO ROTATE HOLD ROTATE CURL TO ROTATE ALTERNATING KICK BACK ONE SIDE KICK BACK OPPOSITE KICK BACK BOTH PALMS UP CURL PALMS UP ALTERNATING HOLD PALMS UP ALTERNATING CRUSHER TO SHOULDER SLOW CRUSHER TO SHOULDER ALTERNATING TO SHOULDER WIDE CURLS WIDE CURLS ALTERNATING HOLD WIDE CURLS ALTERNATING SKULL CRUSHER