Arm Workouts With Weights

My Summer Arms Blast (arm workouts with weights)

This is one of my favorite arm workouts with weights and I like to call it

The Summer Blast.  As I’m writing this blog post it’s officially the first day of summer and it’s time to get that beach ready body.

One of the favorite things I like about this arm workout is that you’ll only need a pair of dumbbells and also it’s loaded with metabolic compound exercises instead of just strictly isolation exercises.

The reason compound exercises are superior to the old fashioned isolation exercises is they’ll recruit more muscles to complete the movement and place a heavier metabolic load on the body.  And that basically means that this isn’t just any arm workouts with weights but it’s going to burn fat by building lean muscle all over your body.

Way too many personal trainers give you the blanket statement that spot reduction is a myth and when I hear somebody say this I quickly think they haven’t done their research.  Somebody probably just told them this or they read it in some fitness magazine.

But if you look at the research it is statistically possible to spot reduce fat on your body but the main problem is it’s pretty darn difficult.  So instead of just isolating one muscle group and doing it the hard way we’re instead going to focus on isolating the arms while also using other muscle groups to maximize our fat burning.

We don't want any beached whales this summer!

All you’re going to need for this arm workouts with weights is a pair of dumbbells and your body.  That’s it!  I’d also have my Gymboss timer ready to go so I can concentrate on the exercises at hand.  You can see my thoughts on the interval timer with my Gymboss review.

The Arm Workouts With Weights Video

My Arm Workouts With Weights Program

40 seconds ON / 20 seconds OFF (3 sets total)

  1. Side Lunge + Curl
  2. 1-Legged Hip Bridge + Tricep Extensions
  3. Squat Curl Presses
  4. Close -grip Push-ups
  5. Double Split Squat Curls to Hop
  6. Death March to Tricep Kickback

Rest 60 seconds before repeating

For this awesome Summer Arms Blast I’m going to recommend doing it no more than 2-3 times per week with a day of recovery in between.  Feel free to do some high intensity interval training with one of my HIIT workout programs for rapid fat loss.

I hope you crush it with my Summer Arms Blast and let me know if you want more arm workouts with weights by leaving a comment below or clicking the Facebook “Like” button!

Share this Story
Load More Related Articles


  1. David

    June 23, 2011 at 2:26 am

    Hi Josh!

    Very good one! I’ve just tried this from Spain, Barcelona with a friend. We are going for a 4-week run of Spartacus workout 1.0 and the days of rest we are taking some different trainings for combine with it. Do you think that this arms workout is a good one? Even, we would be much appreciatted if you had more exercises for us.


    • Josh Schlottman

      June 29, 2011 at 1:54 pm

      Hi David, I definitely recommend giving my arm workout with weights a try!


  2. David

    June 25, 2011 at 12:03 pm

    Good one! I’ve tried it twice this week from Barcelona and I have to say it’s a good workout option if you have few time during the day.Thanks Josh for your incredible info that helps us be better every day! I would be much appreciated if you have more exercises for us!


  3. Mike c

    July 17, 2011 at 4:30 am

    Hey Josh luv your latest workout. Just wondering if you have 2 or 3 more to add to the existing 6. Cheers


    • Josh Schlottman

      July 20, 2011 at 12:41 pm

      Hi Mike, just these 6 for now in this arms workout!


  4. Tara

    July 23, 2011 at 6:09 pm

    Hi Josh,
    Love your information on arm training! I love training my arms and back, because I see so much progress. I am starting to get frustated with my leg and glute days, though. Can you post something for ladies like me,who want to build better legs and glutes?
    Thank so much!


    • Josh Schlottman

      July 27, 2011 at 4:46 pm

      Hi Tara, I’ll keep the leg and glute workout idea in mind for future workout videos!


  5. Brian

    January 15, 2013 at 6:44 pm

    What workouts do you have not for overweight people? I want to build muscle not lose fat, will this arm workout do that?


    • Josh Schlottman

      May 15, 2013 at 9:39 pm

      Hi Brian, I would recommend trying one of the spartacus workouts I’ve posted to the site.


Leave a Reply

Your email address will not be published. Required fields are marked *


Check Also

Metabolic Resistance Training Workouts 101 (Burn Fat & Build Muscle In Half The Time)

Metabolic Resistance Training is the best workout strategy ...


About Josh

trainer josh bio

Hey, I’m Josh.

I help good people transform their bodies with smart nutrition & training.

Let’s do this.