Advanced Arms Lose Fat Workout — Dumbbell

Advanced dumbbell arm workout for fat loss, focusing on strength and hypertrophy using NASM OPT principles.

Level: advanced · Muscle group: arms · Equipment: dumbbells · Duration: 30 min

Exercise Breakdown (7 exercises)

  1. 1. Dumbbell Renegade Rows
    3 sets · 8 reps · 60s rest
  2. 2. Dumbbell Hammer Curls
    3 sets · 10 reps · 45s rest
  3. 3. Dumbbell Overhead Triceps Extensions
    3 sets · 10 reps · 45s rest
  4. 4. Dumbbell Bicep Curls (alternating)
    3 sets · 10 reps · 45s rest
  5. 5. Dumbbell Triceps Kickbacks
    3 sets · 12 reps · 45s rest
  6. 6. Dumbbell Concentration Curls
    3 sets · 12 reps · 45s rest
  7. 7. Dumbbell Plank to Push-up
    3 sets · 8 reps · 60s rest

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