Between weather and work schedules, skipping a gym session may just happen. Notice, we said gym session and not lifting session. What's the solution? The Bowflex SelectTech Adjustable Dumbbells by Nautilus are adjustable to 90 pounds giving you a quick and quiet muscle building workout. Not sure where to start? Download the free Bowflex Select Tech Trainer app for full routines, track your fitness goals, and share your progress. Whether you're in the gym or at home, this Armageddon routine is straight from the app and will get your arms pumped up fast. 

Double Duty Arms Workout >>>


Perform 8-15 reps of each exercise. For starters, use lighter weight and complete the workout once. If you're a more experienced lifter, go through the routine three times per week resting at least two days between workouts. 


  1. DB Shoulder Press
  2. DB Front Lateral Raise*
  3. DB Shoulder Press
  4. DB Rear-shoulder Flye
  5. DB Triceps Extension
  6. Triceps Dip**
  7. Close-grip Pushup
  8. DB Biceps Curl
  9. DB Biceps Curl to Shoulder Press
  10. DB Biceps Curl with Supination***
  11. DB Biceps Curl

*Raise one dumbbell to the front while raising the other dumbbell to the side. Alternate arms. That's one rep.
**If not using a dip bar, utilize a bench, chair, desk, or the floor.
***If using an adjustable dumbbell like the Bowflex Select Tech Dumbbells, add more weight to just one side of each dumbell for an increased pump.

The Fit 5: All Arms >>>

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