The arms and bicep workouts here targets your biceps, shoulders, and muscles of your chest. All you will need is a light set of dumbbells. 5 lbs are ideal. I used 8lbs in the pictures and found that they were a bit too heavy during the second round.
I recommend that you do this workout 3-4 times if you are only working your arms today but if you are adding it to an additional workout then you can just do it 1-2 times.
Remember your arms will naturally fatigue as you do more rounds. Just take no more than 60 seconds rest between rounds.
For best results drink a beverage with your protein after you finish this workout.