Total Body Workout + Arms

If you're looking for a workout that hits every major muscle group while giving your arms some extra love, this routine is perfect. It combines strength, stability, and controlled movement to help you build muscle, improve balance, and feel stronger overall. All you need is a pair of dumbbells and a little bit of space.

The Workout

1. Bent Over Row + Bicep Curl

Start by strengthening your back with a row, then transition right into a bicep curl. This combo challenges your pulling muscles and gets your arms working right away.

2. Lateral Squats

Shift from side to side to work your inner and outer thighs while getting your heart rate up. Great for mobility and leg strength.

3. Kneeling or Plank Renegade Row

Choose the version that suits you best. This move targets your back and arms while demanding core stability and control.

4. Alternating Reverse Lunges

A fantastic lower-body strength builder. Reverse lunges protect your knees while firing up your glutes and legs.

5. Wide Row

Open your elbows out to target your upper back and rear shoulders. Focus on squeezing your shoulder blades together.

6. Bicep Curl

A classic for a reason — isolate your biceps and work on clean, controlled reps.

7. Chest Press

Lie back and press the weights up to build strength through your chest, shoulders, and triceps.

8. Chest Fly

Open your arms wide and bring them back together to stretch and strengthen your chest muscles.

9. Dumbbell Pullover

A great finisher that works your lats, chest, and core all at once. Keep your core tight and move slowly through the range.

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Give It a Try

This routine is simple, effective, and adaptable to any fitness level. Slow down your movements, keep your form tight, and enjoy the full-body burn. Save this workout for your next training session and feel the difference! 💪✨