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gf11 Arms and Shoulders | Endurance & Sculpting Program Workout – Week 2

Welcome to my 6-week Arms and Shoulders Endurance & Sculpting Workout Program! This is Week 2 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. Then move on to this Week 2 workout, which you can also repeat 3-4 times during week 2 of the program. After that, you will be ready to move on to the Week 3 workout.

Slightly different than Week 1, you will be using heavier weights and working in intervals. In this blog, I have included short demos of each of the exercises from the workout. You can also dive right into the 11-minute workout if you don’t need the demos.

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
Dumbbells-Light
Dumbbells – Heavy

Before You Begin

After a 1-minute warmup, this workout is a 10 minute interval style workout with one new exercise starting at the top of every minute. Each exercise is performed for 40 seconds, followed by 20 seconds rest. There are 4 total sets: biceps, triceps, shoulders and a burnout finisher. I used 10 pound weights.

Full 11-minute Workout Video:

Workout Breakdown:

Perform each exercise for Minutes 1-9 for 40s. Take 20s rest, then move on to the next exercise. Minute 10 is a burnout finisher.

Biceps – Minutes 1-3:

Full Bicep Curls

Hold weights down to your thighs with your palms facing outward. Bend both elbows bringing your hands to your chest. Return to the starting position.
Modification: Reduce or eliminate weight and/or reduce range of motion or do one arm at a time
Progression: Use heavier weight
Be careful: Keep back straight

Alternating & Double Hammer Curls

Hold weights down to your sides with your palms in. Bend one elbow bringing your hand to the side of your chest. Return to the starting position and repeat on the other side.
Modification: Reduce or eliminate weight and/or reduce range of motion
Progression: Use heavier weight or do both arms together
Be careful: Keep back straight and work within your full range of motion

Serving Bicep Curls

Hold dumbbells to your chest in a bicep curl position. One at a time, extend your arm straight out in front of you, at shoulder level with your palm facing up then return to the starting position.
Modification: Reduce or eliminate weight and/or reduce range of motion
Progression: Use heavier weight
Be careful: Keep back straight and avoid arching to reach further

Triceps – Minutes 4-6:

Tricep Kickback LEFT
Tricep Kickback RIGHT

Stand hinged at the hip with your back straight. Straighten your arms, with your palms facing in and push your arms back behind you. Bend one elbow bringing your hand to the side of your chest. Return to the starting position and repeat on the other side.
Modification: Reduce weight
Progression: Use heavier weight or do two arms at once
Be careful: Keep your back straight and avoid rocking

Tricep Overhead Press

Hold one weight in both hands straight overhead. Bend your elbows and lower the weight behind your neck, keeping your elbows tucked in to your ears. Return to the starting position.
Modification: Reduce weight or do this on a bench lying flat
Progression: Use heavier weight or two weights
Be careful: Use arms to lift the weight, don’t arch your back

Shoulders – Minutes 7-9:

Wide Arnold Press

Hold your bent arms in front of you with your palms to your chest. Open up your elbows wide as you raise your arms straight over head while turning your palms away from you. Return to the starting position.
Modification: Use smaller weights, reduce range of motion or do one arm at a time
Progression: Increase weight
Be careful: Do not lift too heavy to avoid straining your back

Upright Row

Hold arms down in front of you with palms facing your thighs. Zipper arms up to your chest by bending your elbows. Lower to the starting position.
Modification: Use smaller weights, reduce range of motion or do one arm at a time
Progression: Increase weight or add a dead lift to each rep
Be careful: Keep your wrists straight at the top of the movement

Front / Lateral Raises

Hold arms to sides with palms facing in. Lift one arm straight out to your side while the other arm lifts straight out in front. Lower to starting position and repeat on the other side.
Modification: Use smaller weights, reduce range of motion or do one arm at a time
Progression: Increase weight or lower very slowly
Be careful: Do not lift too heavy to avoid straining your back

Burnout – Minute 10

Do small muscle pulses with weights for a full minute:
20s – Bicep Halfway Pulses
20s – Tricep Kickback Pulses
20s – Shoulder Goal Post Pulses

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