Uploaded August 2026 | Updated September 2026, 3 weeks ago
Are you ready to build strong, sculpted, and confident arms? This isn't just another arm workout; it's the ultimate session, packed with variety to challenge your biceps and triceps from every angle and keep you engaged from start to finish.
We're using a powerful three-phase approach to maximize your results:
Phase 1: The AMRAP: We kick things off with an AMRAP, which stands for "As Many Rounds As Possible." We'll have a set amount of time to complete as many rounds of the given exercises as we can. This is an incredible way to build muscular endurance and start with a serious metabolic boost.
Phase 2: Traditional Supersets: Next, we move into classic supersets. We will pair a bicep and a tricep exercise back-to-back with minimal rest. This tried-and-true method is fantastic for getting an amazing pump and working the muscles efficiently.
Phase 3: Straight Sets: We finish with straight sets. This is a classic strength training format where we focus on one exercise at a time, allowing us to really hone in on form and progressively overload the muscle to build pure strength.
This workout has everything you need to build arms you are truly proud of. Grab your weights and let's get to work!
This workout is suitable for all levels and osteoporosis-friendly.
🔴 START YOUR 14-DAY FREE TRIAL Loved this workout? Don't stop here! Get access to my complete, ad-free, premium fitness programs designed specifically for women.
→ overfiftyfitness.co 🔴
----------------------
⏱️ WORKOUT TIMESTAMPS & ROUTINE
Tools needed: Light & moderate dumbbells, wall (optional)
00:00 - Intro
01:05 - Warm Up: Arm & Joint Mobility
• Standing shoulder rotations
• Warm-up set: Arnold bicep curls w/ light dumbbells
• Warm-up set: Overhead tricep extensions
• Warm-up set: Bicep curls
• Standing tricep kickbacks against gravity
04:02 - AMRAP Circuit: Biceps & Shoulders/Triceps (4 Min)
• Bicep curls (10 reps)
• Standing dumbbell shoulder press (10 reps)
08:42 - Superset 1: Biceps & Triceps (2 x 40 sec)
• Wall-supported bicep curls
• Overhead tricep extension
13:17 - Superset 2: Hammer Curls & Kickbacks (2 x 40 sec)
• Dumbbell hammer curls
• Hinge-position tricep kickbacks
17:21 - Straight Sets: Tricep Skull Crushers (3 x 30 sec)
• Mat dumbbell skull crushers / tricep extension
20:11 - Straight Sets: Time-Under-Tension Bicep Curls (3 x 30 sec)
• Bicep curls with mid-range isometric pause
23:18 - Cool Down: Upper Body & Arm Stretch
• Wall bicep & chest stretch
• Overhead tricep stretch with lateral lean
• Standing forearm extensor & wrist mobility stretch
• Kneeling forearm flexor stretch
• Passive Child’s pose tricep reset
----------------------
🥇 RELATED VIDEOS FOR YOU:
30-Min Upper Body Workout With Dumbbells for Women Over 40:
→ youtu.be/eklgd6Lm0Ao
Upper Body Weight Training Workout for Women Over 40:
→ youtu.be/Dl6uwObdeHQ
🛒 MY AMAZON STORE & TOOLS:
→ amazon.com/shop/fitnesswithpj
👋🏽 SAY HI ON SOCIAL:
→ Instagram: instagram.com/fitnesswithpj
→ Facebook: facebook.com/fitnesswithpj
🌟 WANT A COMPLETE FITNESS PROGRAM? TOTALLY FREE! INSTANT ACCESS HERE:
→ overfiftyfitness.club/getfit
--------------
NOTE: This description contains affiliate links that allow you to find the items mentioned in this video and support the channel at no cost to you. Thank you for your support!
youtu.be/TV04TVqGoeE
#armworkout #bicepworkout #tricepworkout #over40fitness #womenover40
Are you ready to build strong, sculpted, and confident arms? This isn't just another arm workout; it's the ultimate session, packed with variety to challenge your biceps and triceps from every angle and keep you engaged from start to finish.
We're using a powerful three-phase approach to maximize your results:
Phase 1: The AMRAP: We kick things off with an AMRAP, which stands for "As Many Rounds As Possible." We'll have a set amount of time to complete as many rounds of the given exercises as we can. This is an incredible way to build muscular endurance and start with a serious metabolic boost.
Phase 2: Traditional Supersets: Next, we move into classic supersets. We will pair a bicep and a tricep exercise back-to-back with minimal rest. This tried-and-true method is fantastic for getting an amazing pump and working the muscles efficiently.
Phase 3: Straight Sets: We finish with straight sets. This is a classic strength training format where we focus on one exercise at a time, allowing us to really hone in on form and progressively overload the muscle to build pure strength.
This workout has everything you need to build arms you are truly proud of. Grab your weights and let's get to work!
This workout is suitable for all levels and osteoporosis-friendly.
🔴 START YOUR 14-DAY FREE TRIAL Loved this workout? Don't stop here! Get access to my complete, ad-free, premium fitness programs designed specifically for women.
→ overfiftyfitness.co 🔴
----------------------
⏱️ WORKOUT TIMESTAMPS & ROUTINE
Tools needed: Light & moderate dumbbells, wall (optional)
00:00 - Intro
01:05 - Warm Up: Arm & Joint Mobility
• Standing shoulder rotations
• Warm-up set: Arnold bicep curls w/ light dumbbells
• Warm-up set: Overhead tricep extensions
• Warm-up set: Bicep curls
• Standing tricep kickbacks against gravity
04:02 - AMRAP Circuit: Biceps & Shoulders/Triceps (4 Min)
• Bicep curls (10 reps)
• Standing dumbbell shoulder press (10 reps)
08:42 - Superset 1: Biceps & Triceps (2 x 40 sec)
• Wall-supported bicep curls
• Overhead tricep extension
13:17 - Superset 2: Hammer Curls & Kickbacks (2 x 40 sec)
• Dumbbell hammer curls
• Hinge-position tricep kickbacks
17:21 - Straight Sets: Tricep Skull Crushers (3 x 30 sec)
• Mat dumbbell skull crushers / tricep extension
20:11 - Straight Sets: Time-Under-Tension Bicep Curls (3 x 30 sec)
• Bicep curls with mid-range isometric pause
23:18 - Cool Down: Upper Body & Arm Stretch
• Wall bicep & chest stretch
• Overhead tricep stretch with lateral lean
• Standing forearm extensor & wrist mobility stretch
• Kneeling forearm flexor stretch
• Passive Child’s pose tricep reset
----------------------
🥇 RELATED VIDEOS FOR YOU:
30-Min Upper Body Workout With Dumbbells for Women Over 40:
→ youtu.be/eklgd6Lm0Ao
Upper Body Weight Training Workout for Women Over 40:
→ youtu.be/Dl6uwObdeHQ
🛒 MY AMAZON STORE & TOOLS:
→ amazon.com/shop/fitnesswithpj
👋🏽 SAY HI ON SOCIAL:
→ Instagram: instagram.com/fitnesswithpj
→ Facebook: facebook.com/fitnesswithpj
🌟 WANT A COMPLETE FITNESS PROGRAM? TOTALLY FREE! INSTANT ACCESS HERE:
→ overfiftyfitness.club/getfit
--------------
NOTE: This description contains affiliate links that allow you to find the items mentioned in this video and support the channel at no cost to you. Thank you for your support!
youtu.be/TV04TVqGoeE
#armworkout #bicepworkout #tricepworkout #over40fitness #womenover40
