Bicep Curls: Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing up. Slowly curl the weights towards your shoulders, keeping your elbows close to your sides. Pause at the top, then slowly lower the weights back down. Do 3 sets of 10-12 reps.
Hammer Curls: Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing each other. Slowly curl the weights towards your shoulders, keeping your elbows close to your sides. Pause at the top, then slowly lower the weights back down. Do 3 sets of 10-12 reps.
Concentration Curls: Sit on a bench or chair with your feet flat on the floor. Hold a dumbbell in one hand, placing your elbow on the inside of your thigh. Slowly curl the weight towards your shoulder, squeezing your bicep at the top. Pause, then slowly lower the weight back down. Do 3 sets of 10-12 reps per arm.
Tricep Dips: Sit on a chair or bench with your hands on the edge of the seat. Walk your feet forward until your hips are off the seat and your knees are bent at a 90-degree angle. Slowly lower your body towards the floor, bending your elbows. Push back up to the starting position. Do 3 sets of 10-12 reps.
Tricep Extensions: Stand with your feet shoulder-width apart, holding a dumbbell in hand. Raise the weight overhead, keeping your arms straight. Slowly lower the weight behind your head, bending your elbows. Push the weights back up to the starting position. Do 3 sets of 10-12 reps.
Diamond Push-Ups: Begin in a plank position, with your hands close together in a diamond position, directly under your shoulders. Lower your body towards the floor. Push back up to the starting position. Do 3 sets of 10-12 reps.
Remember to choose a weight that challenges you but allows you to maintain proper form throughout the exercise. Rest for 30-60 seconds between each set, and stretch your arms after your workout to prevent injury
Check out this dumbbell set ideal for this workout