Start at the lower end of the rep range with clean technique.
Express Dumbbell Arms
An efficient arm session with moderate volume, controlled tempo, and accessible supersets.
Workout details
Perform every block with control.
All estimates are general. Adjust load, range of motion, and pace to your experience. Stop if you feel sharp pain, dizziness, or unusual symptoms.
| # | Block | Exercise | Sets | Reps / time | Rest | Tempo | RPE |
|---|---|---|---|---|---|---|---|
| 01 | Superset A | Dumbbell Biceps CurlBiceps Do not use torso momentum. |
4 | 10-15 | 30 sec | 2-1-2 | 7–8 |
| 02 | Superset A | Overhead Triceps ExtensionTriceps Keep your elbows stable. |
4 | 10-15 | 60 sec | 2-1-2 | 7–8 |
| 03 | Finisher |  Standard Push-UpChestChoose an appropriate variation. |
2 | Technical AMRAP | 60 sec | Free | 8 |
Progression
Progress without skipping the fundamentals.
Add reps before increasing the load.
Increase the load only when every set remains controlled.
Reduce volume or intensity if sleep, pain, or performance gets worse.
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