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20-Minute Arms & Shoulders Strength Workout
Welcome to my 20-minute live stream arms & shoulders strength workout. We work biceps, triceps and shoulders with challenging exercises in 10 unique moves. In this blog you’ll find a summary of the workout with some tips and notes. But if you just can’t wait to get moving, then go ahead and dive right into the workout.
If you have time, take my 5-minute warm up before your workout and my 5-minute post workout core stretch when you’re done.
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Before You Begin
Following a warmup, this workout is is made up of 10 bicep, tricep and shoulder exercises. The purpose of the workout is to increase your strength and endurance in your arms and shoulders. I used 8 lb (3.6 kg), 10 lb (4.5 kg) and 12 lb (5.4 kg) weights.
Workout Video:
Workout Breakdown:
There are 10 exercises in this workout. Perform each exercise for 35 seconds followed by 10 seconds of rest. Rest an additional 30 seconds. Repeat exercises in reverse order #10-1.
Exercises
- Alternate Half Curl
- Tate Press
- Underhand Front Raise
- Bent Wide Row
- Tricep Kickback
- Iron Cross
- Zottman Curl
- Overhead Tricep Press
- Upright Fly
- Pushup + Renegade Row
