Day 15 | 45 Min DUMBBELL ARMS & SHOULDER WORKOUT + CORE & CARDIO | BUILD Series 2

Описание: Welcome to Day 15 Team. Join in for an intense 45-minute ARMS & SHOULDER WORKOUT with DUMBBELLS that will help you build muscle and strength with your shoulders, biceps, triceps, and core.

Build Series 2.0 is our signature 10-week FREE follow-along program on YouTube, that is designed to redefine your strength, sculpt your physique, and elevate your overall well-being. Our program is not just a workout; it's a journey towards a stronger, more resilient version of yourself.

With a focus on muscle building and strength enhancement, each session is carefully crafted to maximize results using minimal equipment.

Grab your dumbbells, mat, and water, and get ready to crush this arms & shoulders workout together! 💪🔥

✅Warm Up & Cool Down Included
✅Dumbbell weights are shown for each exercise for your reference
✅All you need are dumbbells, but if you have a bench or chair, feel free to follow along with those additional equipment options.

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💪 Target Muscles: Shoulders, Biceps, Triceps & Core
⏱ Duration: 45 Minutes

40-60 sec work | 20-30 sec rest
0:00 - Intro

0:23 - Warm-Up

BLOCK 1 - 3 Sets/Exercise
4:43 - Unilateral Standing Shoulder Press Right + Left Superset
9:19 - Hammer Gun Walks with 2 Reps Hammer Curls each Side
12:56 - Standing Overhead Tricep Ext
16:29 - Cross Press Dead Bug Right + Left

BLOCK 2 - Circuit
21:18 - Shoulder Tap Drag Throughs
22:18 - Preacher Curl Tri-Set Right (Quarter Rep, Full Rep, ISO Hold)
23:38 - Preacher Curl Tri-Set Left (Quarter Rep, Full Rep, ISO Hold)
24:59 - Kneeling Tricep Ext Right
25:59 - Kneeling Tricep Ext Left
26:59 - Cross Mountain Climber
28:00 - Wiper to Hammer Eccentric + Lateral Raise Right
29:20 - Wiper to Hammer Eccentric + Lateral Raise Left
30:40 - Seated/Kneeling Eccentric Bicep Curl
31:39 - Tricep Press
32:39 - Cross Over Plank
33:37 - Round 2

BLOCK 3 - Cardio
46:48 - Lateral Jog to Double Jacks
47:48 - Alt Snatch to Press
48:49 - Alt DB Jack Press
49:48 - DB Swing Passes
50:47 - DB Punches

52:24 - Cool Down


Weights used:

Chris:
40lbs/18kg
30lbs/14kg
25lbs/11kg
20lbs/9kg
10lbs/5kg

Edi:
25lbs/11kg
20lbs/9kg
15lbs/7kg
10lbs/5kg
5lbs/2.5kg

See you on Day 16! 👊


#workout #homeworkout #dumbbellworkout #armsworkout


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Before starting any workout/exercise program it is important to check with your physician to see if you are able to participate. If you engage in any exercise/workout or program you agree that you do so at your own risk and assume all risk of injury to yourself.