45-Minute Arms and Abs Workout | Dumbbells, Drop Set Format

Sculpted arms and a toned abs -- that's the goal of this 45-MINUTE ARMS AND ABS Workout! 🔥

This Arms and Abs Workout targets the:
✔️ Lower Abs
✔️ Upper Abs
✔️ Obliques
✔️ Shoulders
✔️ Back
✔️ Chest
✔️ Triceps
✔️ Biceps

This workout is a 'drop set' format -- meaning we'll reduce reps with each additional set. This is a great way to challenge yourself with heavy weights. You'll do the most intense set (in terms of how many reps there are) at the beginning of the workout, and then drop reps as you start to fatigue.

► Cue up your favorite music, press 'play', and let's knock it out!
Here's my workout playlist: https://spoti.fi/32fRMuK

✨THE WORKOUT: 45 Minute ARMS and ABS Workout✨

► EQUIPMENT: Medium to Heavy Dumbbells (or multiple sets to toggle between).

The goal is to continue using heavy weights, as we drop reps throughout the workout. That said, you can always start with a heavier set of dumbbells and drop down to a lighter set of dumbbells as your upper body fatigues.

I used 12 lbs, 15 lbs and 25 lbs in the workout video above.
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➝ Here are the adjustable PowerBlocks I used, a great option for heavier weights (affiliate link): https://amzn.to/3hFcnOC

► INSTRUCTIONS: Follow along with the video above.
00:00 Workout Warm Up
04:35 Set 1: Back + Abs
14:15 Set 2: Chest + Abs
23:50 Set 3: Shoulders + Abs
30:25 Set 4: Biceps + Abs
35:30 Set 5: Triceps + Abs (final set!)
43:00 Cool Down

Alternatively, work off the exercises below at your own pace.

This arms and abs workout is made up of 5 circuits. Each circuit consists of 3 exercises, completed in a rep drop format (14 reps on the first set, 12 reps on the second set, and 10 reps on the third set). Then we close out each circuit with an ab burn out!

1️⃣ CIRCUIT 1: BACK + ABS
Upper Body Exercises (x3 sets, 14/12/10 rep drop format):
》Alternating Back Fly OR Double Arm Back Fly (depending on weights available)
》Single Arm Row, Right
》Single Arm Row, Left
Ab Finisher (x2 sets, timed intervals):
》30 seconds: Mermaid Obliques, Right
》30 seconds: Mermaid Obliques, Left
》30 seconds: Low Plank Hip Taps

2️⃣ CIRCUIT 2: CHEST + ABS
Upper Body Exercises (x3 sets, 14/12/10 rep drop format):
》Single Arm Chest Press with Optional Single Leg Glute Bridge, Right
》Single Arm Chest Press with Optional Single Leg Glute Bridge, Left
》Standing Cross Body Chest Flys
Ab Finisher (x2 sets, timed intervals):
》30 seconds: Hand Release Push Ups
》30 seconds: 3 Cross Body Knee Drives + 1 Burpee

3️⃣ CIRCUIT 3: SHOULDERS + ABS
Upper Body Exercises (x3 sets, 14/12/10 rep drop format):
》Arnold Press (alternating or double arm, pending weights)
》Alternating Lat Raise or Double Lat Raise (pending weights)
Ab Finisher (x2 sets, timed intervals):
》30 seconds: Crossbody Chop + Single Arm Shoulder Press - Right/Left
》30 seconds: Sit Up + Alternating Shoulder Press + Pass

4️⃣ CIRCUIT 4: BICEPS + ABS
Upper Body Exercises (x3 sets, 14/12/10 rep drop format):
》Single Arm Hammer Curls, Right (optional balance curl)
》Single Arm Hammer Curls, Left (optional balance curl)
》Alternating Standard Curls
Ab Finisher (x1 set, timed intervals):
》30 seconds: Seated Twist with DB

5️⃣ CIRCUIT 5: TRICEPS + ABS
Upper Body Exercises (x3 sets, 14/12/10 rep drop format):
》Alternating or Double Arm Tricep Kick Backs
》Lying Skull Crushers
Ab Finisher (x2 sets, timed intervals):
》30 seconds: Reverse Plank Walk Out + 2 Toe Taps
》30 seconds: Hallow Rock Hold

See video for complete workout and proper exercise form.

http://nourishmovelove.com/drop-set-arms-and-abs-workout
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This is a sponsored post in partnership with the Minnesota Pork Board. All words and opinions are my own. Thank you for supporting Nourish Move Love, making the content you see on this blog possible. You can find out more about the Minnesota Pork Board, including my favorite high-protein recipes at https://www.mnpork.com/porkplease/
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►More of my MOST POPULAR Workouts on YouTube:
30-Minute Full Body Circuit Workout -- https://youtu.be/L8Fbfx-Uv6I
45-Minute Cardio Kickboxing Barre -- https://youtu.be/LipmnrzdHJ4
30-Minute Resistance Band Legs -- https://youtu.be/dbgP-jKARvk
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Видео 45-Minute Arms and Abs Workout | Dumbbells, Drop Set Format канала nourishmovelove