Biceps & Triceps Workout For Bigger Arms (Dumbbell Only)

Instagram: @richard_duchon Full workout: 1) Dumbbell overhead extension 4 sets x 10-12 reps 2) Dumbbell hammer curl 4 sets x 10 reps each arm 3) Lying dumbbell skull crusher 4 sets x 10-12 reps 4) Dumbbell curl (constant tension) 4 sets x 10-12 reps 5) Single arm dumbbell tricep kickback 4 sets x 10-12 reps each arm 6) Zottman curl variation 4 sets x 10-12 reps Online coaching: https://richard-duchon.com My Instagram:   / richard_duchon   Gymshark shop link: https://gym.sh/Shop-Richard-Duchon Supplements link: https://www.innosupps.com (code DUCHON for 20% off)