If you’re low on time but dreaming big when it comes to building lean muscle in your arms, then try this dumbbell complex workout. Quick. Brutal. Effective. 

Never judge someone by the weight they lift… for they could be undergoing a punishing dumbbell complex workout. Put simply, doing these will change your life. And your arms! Imagine holding 10kg and struggling to lift it. Well, that’s what this routine can do to you. It’s brutal, but it will show you what you can achieve simply by using different techniques and weights.  

The goal of this programme is to build lean muscle and lose body fat. These are very common goals, so we’re targeting these areas by introducing metabolic resistance training. This is high-intensity weights in mini circuits. This will fatigue your muscles, but it is the most effective way to change your body composition. These movements will optimise your training and keep your body challenged. 

These high-intensity workouts are really important because they can keep your metabolic rate high for a further two to three days; which means you’re always burning calories. These workouts don’t take long but they do hurt. They’re a huge benefit when it comes to recycling body proteins. 

Try this session three times a week. Good luck! 

SQUAT CURL AND PRESS X 6 REPS

HIGH PULLS X 6 REPS 

LATERAL LUNGE X 3 EACH SIDE

MANMAKER BURPEES X 6 REPS 

T-ROWS X 3 EACH SIDE