help! help on formulating a quick total arm workout?

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sylviedroz
sylviedroz Posts: 95 Member
in Fitness and Exercise
Hi i have a set of dumbbells i got from my da and they go up to 20kg. I've never done arm workouts before but i hate how weak my arms are. I'm wondering if i can get some help sorting out a quick maybe 5-10 minute arm workout i can do thats tough and will help build muscle all around my arms. My shoulders and traps are pretty good but my biceps etc are almost non existent.

pretty much all i know is bicep curls and even so i don't know how many reps or sets a beginners should be doing.

Sorry if this is a stupid question and thank you in advance! x

Replies

  • cinnamonkitty
    cinnamonkitty Posts: 21
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    Fitness blender on youtube has great arm videos and some of them are quick.
  • 40andFindingFitness
    40andFindingFitness Posts: 497 Member
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    Ditto. I love Fitness Blender. Jillian Michaels has workout suggestions on her website, and you can try Livestrong.com as well.
  • AmyRhubarb
    AmyRhubarb Posts: 6,890 Member
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    I'll 3rd the FitnessBlender site. Lots of good stuff and a handy search feature to find specific workout types, length, equipment, etc.

    Also, pushups. :smile:
  • Morgaath
    Morgaath Posts: 679 Member
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    http://www.fitnessblender.com/v/workout-detail/20-Minute-Home-Upper-Body-Workout-Routine/8b/
    there are tons of these on the net
  • IGbnat24
    IGbnat24 Posts: 520 Member
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    Push-ups. Win.
  • ironanimal
    ironanimal Posts: 5,922 Member
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    Hammer curls, tricep extensions, front lateral raise, side lateral raise, wrist curls. 3 sets each, 8-12 reps.
  • dbmata
    dbmata Posts: 12,950 Member
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    Here you go, do this as a circuit, no breaks between, do it until total failure, or thirty minutes.

    Benchpress - 30 reps
    Push ups - 30 reps
    Barbell Rows - 30 reps
    Pull ups - 10 reps (Use assisatance)
    Do that in a continuing circuit for 20 minutes.
    Then change to:
    Benchpress - 30 reps
    Rows - 30 reps
    Standing Flys - 30 reps
    Trap flys - 30 reps

    Do that for the remainder 10 minutes, or until you have zero in the tank.
  • sylviedroz
    sylviedroz Posts: 95 Member
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    thank you for all the help guys! :) x

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