Welcome to my 6-week Arms and Shoulders Endurance & Sculpting Workout Program! This is Week 3 of 6 in the series. My recommendation is that you start with my Week 1 workout and do it 3-4 times over the period of one week. Do the same for my Week 2 workout during your week 2 of the program. Next up is this one, Week 3! After this week, you will be ready to move on to Week 4.

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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Equipment

Exercise mat
Interval timer
Water bottle
Light weights

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: Twisting Bicep Curl
Minute 2: Bent Lateral Raise
Minute 3: Chest Push Press
Minute 4: Lat Pull Down
Minute 5: Cross Jab
Minute 6: Upper Cut
Minute 7: Tate Press
Minute 8: Narrow Shoulder Press
Minute 9: Serving Bicep
Minute 10: Upright Row