gf11 Arms and Shoulders | Endurance & Sculpting Program Workout – Week 1
Welcome to my 6-week Arms and Shoulders Endurance & Sculpting Workout Program! This is Week 1 of 6 in the series. My recommendation is that you repeat this workout 3-4 times over the period of one week. Then you will be ready to move on to the Week 2 workout.
This arms and shoulders endurance workout can be done standing or seated and is suitable for all levels. All of the moves in this workout are basic arm strength exercises and so I did not create any specific demos to accommodate this workout. So just dive right into the 11-minute workout with your light weights.
If you have time, take my 5-minute warm up before your workout and my 5-minute post workout stretch when you’re done.
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Before You Begin
We begin with a 1-minute warm up. This is a arms and shoulders endurance workout and there are 10 unique segments with no scheduled breaks. Each segment is one exercise performed for 20s on the left arm, 20s on the right arm and 20s with both arms.
Full 11-minute Workout Video:
Workout Breakdown:
Each of these basic arm and shoulder exercises is done for 1 minute (20s on each arm and 20s using both arms). This workout can be done standing or seated.
Minute 1: Hammer Curl
Minute 2: Shoulder Press
Minute 3: French Doors
Minute 4: Front Raise
Minute 5: Low Row
Minute 6: Lateral Raise
Minute 7: Middle Row
Minute 8: W’s
Minute 9: Scarecrow Triceps
Minute 10: Bear Hug
Using 4 lbs need to purchase 3 lbs. Arms feel great
Hi Kay! I’m so glad you tried the workout! Thanks for your comment. If you’d like to do the program, there are 5 more workouts after this one. Thanks again!