15 Min Arms & Shoulder Workout with Dumbbells [Shoulders, Biceps & Triceps]
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- Опубликовано: 2 апр 2024
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Grab two sets of dumbbells (light and light/medium) and get ready for your arms and shoulders to BURN 🔥🔥🔥
This workout is broken down in three sets to begin. The first movement targets the shoulders, second is biceps, then we hit the triceps. We'll complete three sets of exercises before moving on to burnout finishers.
We'll complete a burnout finisher for each of the muscle groups: shoulders, biceps, and triceps. Each burnout consists of 4 exercises completed back-to-back without rest for 30 seconds each, followed by a 30 second rest before moving on to the next burnout set.
This workout is challenging, so be sure to use light enough weights to not only prevent injury, but to get through the workout as well.
Enjoy the workout and let us know how you do in the comments!
*SCROLL FOR WORKOUT DETAILS*
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Workout Details:
⏱️ Duration: 15 minutes
🏋️♂️ Equipment: Two sets of dumbbells and a mat (optional) For reference only, Dan is using 10 & 20 lb dumbbells // Tiff is using 5 & 10 lb dumbbells
⏱️ Workout Intervals: 45 seconds work, 15 seconds rest // Finisher burnouts consist of four exercises each round, 30 seconds work, no rest between exercises. Rest 30 seconds after each burnout round.
The exercises for this 15 arms and shoulder workout with dumbbells are:
Set #1
0:27 Shoulder Hammer Press
1:27 Wide Curls
2:27 Overhead Tricep Press
Set #2
3:27 Rear Delt Fly
4:27 Hammer Curls
5:27 Skull Crushers
Set #3
6:27 Lateral Raise
7:27 Twist Curls
8:27 Close Grip (Tricep) Press
Finisher // 30/30/30/30 - 30 sec rest between finishers
Shoulder Burnout // 30/30/30/30
9:42 Slow Eccentric Lateral Raises - 20 lb dumbbells
10:12 Hammer Shoulder Press Partials - 20 lb dumbbells
10:42 Slow Eccentric Front Raises - 20 lb dumbbell
11:12 Hammer Shoulder Press Partials - 20 lb dumbbells
Bicep Burnout // 30/30/30/30
12:12 Slow Eccentric Concentration Curl R - 20 lb dumbbell
12:42 Lower Curl Partials - 20 lb dumbbells
13:12 Slow Eccentric Concentration Curl L - 20 lb dumbbell
13:42 Upper Curl Partials - 20 lb dumbbells
Tricep Burnout // 30/30/30/30
14:42 Slow Eccentric Single Arm Overhead Press R - 20 lb dumbbell
15:12 Diamond (Cobra) Push Ups
15:42 Slow Eccentric Single Arm Overhead Press L - 20 lb dumbbell
16:12 Diamond (Cobra) Push Ups
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TIFF x DAN
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DISCLAIMER: Before starting any workout, consult your doctor to ensure it's safe for you. Understand that participation in any exercise carries inherent risks of injury. By engaging in this video's exercises, you acknowledge these risks and voluntarily assume full responsibility, releasing TIFF x DAN from any liability for potential harm. Some video links are affiliate links, meaning we may earn a small commission on qualifying purchases. Your decision to purchase is always your own, and your support is greatly appreciated! 
Спорт
That was awesome!! Non stop go go...just what I needed!
I love this workout 😍, and I really appreciate the dumbbells references in each exercise!!
Thank u so much Tiff and Dan 👍
So glad it's helpful! Thank you so much. 🙏🏼
So perfect to see a new workout posted on arm day! Thank you!
Finally the workout with music that I like from the beginning to the end, and also the exercises that I can do all of them without being exhausted halfway through. Great job! I have to save it in my playlist
Love to hear it!!! 🙌🏼
Great workout! Perfect if you’re short on time, want an add on to another or do it twice. Easy to make it work for everyone’s needs. Thanks!!
Thank you. We couldn't agree more! 👏🏼 🙏🏼
Even with 15lb dumbbells now I‘ll have to work with my feet for 2 days. Unluckily I‘m a surgeon…
Humble brag
Love the finishers on each side of the arms. Appreciate letting us know what weight each of you were using - very helpful. Another great cap HIIT for push/pull days.
Thank you! So glad it was helpful! 🙏🏼
Tiff & Dan, your arm workouts are *THE GOAT!* 🔥🙌
You're the best. Thank you! 🙏🏼
Thank you ❤. Namaste 🙏
Loving the burnouts 🙋🏻♀️🎉🎉🎉 Thanks for all you share with us!!! 🙏🏼🙏🏼🙏🏼
You're the best! Thank you! 🙏🏼
Excellent!!! Thank you both!💕💕
Thank you!!! 🙏🏼
TIFF!!! Sweet quick hitter workout -- love it!
Thank you! 🙏🏼
Absolutely awesome workout that!!
Loved this!! More like this one please 😊
So glad you loved it!! 🙌🏼
Those 15 minutes kicked my butt
Great video. Love to see Tiff participating. Double inspiration.
Awe... thank you so much! 🙏🏼
Was awesome 🤗 love the short effective workouts 💪❤️
Short but brutal workout. Thank-you for another awesome workout 💪
Thank you so much. So glad you liked it. 🙏🏼
Love this arms and shoulders workout done thanks 💪
So happy you liked it! 💪🏼🔥
OH SNAP! Its BOTH of YOU!!! Hurray! 💖💎🙌∞
❤️ ❤️ ❤️
Excellente séance 🔥🔥🔥 j’ai adoré 💪💪💪 merci beaucoup à tous les deux 🙏🙏🙏
Thank you! 🙏🏼
A blast. Hi Tiff, good seeing you.
Thank you!! ❤️
Awesome Workout, beautiful duo, thank you so much 💯💯💯
Thank you so much! 🙏🏼
Woooo .....this was TOUGH.. thank you to both of you.. you are AMAZING .. 🔥🔥🔥🔥🔥🙌🙌🙌🙌💪💪💪💪💪
YOU are! 🙌🏼
Loved it!!!!!!!! Thanks so much
Thank you!
Wow, the finisher sets finished my arms really off 🥵. Great workout, perfect add-on to this morning‘s run 👍🏻
Love to hear it! 🙌🏼🔥
Started to get back into it. On day 3 in a row and I keep coming back! Woo!
Awesome job!!! Happy to have you here! 🙌🏼
Me encanta verlos, son el doble de motivación para mí!!!
You're the best! Thank you so much. 🙏🏼
loved this !! thank you
Thank you! 🙏🏼
Great workout thank u ❤️👍
Thank you 🙏🏼
We love you both! ❤
Thank you ❤️🙏🏼
Hi guys thank you again for this kind of workout! How often do you recommend doing this one to significantly strengthen the shoulders and back of the arms?
It's really up to you... but we typically workout shoulders and arms twice a week.
My arms feel like Jello in the best way possible! Thank you for this!🤘
🙏🏼 🙏🏼 🙏🏼
That was a killer!
💪🏼🔥
Merci 🤩 je l’ai fait 2 fois de suite pour avoir ma séance de 30mn
Love it! 💪🏼🔥
Done💪.
👏🏼 👏🏼 👏🏼
😍😍😍
🙏🏼 🙏🏼 🙏🏼
Gracias tiff and dan
🙏🏼 🙏🏼 🙏🏼
It's a fantastic workout!😢😅
Thank you! 🙏🏼
That kicked a**! Cant raise my arms, its a good thing.
Love to hear it! 💪🏼
Done! Woe I feel this😅
💪🏼🔥
Gracias
🙏🏼
This Was So Gd
So glad you liked it!!
Beautiful couple ❤
Thank you 🙏🏼
hank you❤❤🎉🎉
🙏🏼
💯💯💯💯💪💪💪💖💖💖💖
🙌🏼🔥
Hey dam is it safe to use trt legally long term?
Sextou 👊
Feito ✅👊🔥
💪🏼🔥
Grazie mille miei amici
🙏🏼
8 may 2024
Is Winston doing the shooting with Tiff in there? 😂
haha you know it! 😂
Thanks bro 🥊🥊😍😎☝🏼🍹🌹🍓🌴🇵🇸🇩🇿🕋🇩🇿🇵🇸🌴
Thank you!!
This literally kicked my entire upper body 😮💪🏽😂🤪🔥💖
Ur hair?!?!?! Grat workout!!!
🙏🏼 🙏🏼 🙏🏼
He looks stunning!
Hehe ^.^ tiffie is too slow for my liking. Meowie using 6kg and 2kg.
My neighbour asked why I didn't wave back this morning...I couldn't...
Bro, you sure love to kill my muscles.
😂