Skip to content


Equipment: Dumbbell
Body part: Arms
Format: Sets/Reps
Duration: 30 mins

1: French Press 4×10
2: Bicep Curl 4×10
3: Skull Crusher 4×10
4: Concentration Curl 4×10/10

✅ Rest approximately 60 seconds after each set

✅ Choose a weight that’s appropriate for the number of reps (last 2-3 reps should be hard!)

✅ If you have a limited number of dumbbells and can’t get the right weight for 10 reps, then increase or decrease the reps accordingly.

✅ Technique, control and safety are more important than load! Do it right, before you do it heavy or fast!

❗️Don’t forget to warm-up first!

🏋️‍♀️ Powerblocks are available online or you can usually pick up a used pair on FB Marketplace or eBay.

If you don’t have a pair of dumbbells, then you can choose a bodyweight workout instead!