I have included shoulders in this arm workout as for me, I love training shoulders!
The timer will be on for 40 seconds of work, 20 seconds rest!
All you will need is your mat and a pair of dumbbells. The dumbbells I am using for your reference are 8kg each.
There will be tips throughout, during the rest period. However please ensure you get the most out of this workout by performing full range each movement, controlling the lowering portion and elbows by sides during tricep push ups/presses and curls!
SHOULDER PRESS
FACING HOLD (x10 sec) TO PRESS
ALT PRESS90° AT ELBOW OPEN TO CLOSEALT HAMMER FRONTAL RAISES
BOTTOM/TOP/FULL RANGE RAISES
LATERAL RAISESHAMMER HOLD TO EXTERNAL ROTATE
PALMS UP HOLD W/ALT CURL
EXTERNAL ROTATE CURLS
CURL PULSES
SKULL CRUSHERS
OVERHEAD EXTENSION
TATE PRESS
DIAMOND PRESS (slow eccentric)
FASTER TEMPO TRICEP PRESS
COBRA DIAMOND PUSH UPUNEVEN PUSH UP
UNEVEN PUSH UP (switch)
SLOW TRICEP PUSH UP
HAMMER CURL TO PALMS FACING PRESS
Aim to really push that extra bit more, those 2 more reps! Take a rest when you aren’t able to maintain form perfectly!
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Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk. I