gf11 Arms and Shoulders | Endurance & Sculpting Program Workout – Week 5
Welcome to my 6-week Arms and Shoulders Endurance & Sculpting Workout Program! This is Week 5 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. Keep going with the Week 3 and Week 4 workouts. Next up is this one, Week 5! After that, you’re ready for the final Week 6.
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: Shoulder Rotation
Minute 2: Cross-body Bicep Curl
Minute 3: Lateral Scissors
Minute 4: Reverse Curl
Minute 5: Bent Front & Lateral Raise
Minute 6: Offer Up
Minute 7: Wide Row
Minute 8: Hook
Minute 9: Overhead Tricep Press
Minute 10: I & T Raise
shockingly, doing this with 3 lb weights is VERY challenging!
Hey Margie! Thanks for your comment. I know exactly what you mean. I was so relieved when it was over. But wow what a good challenge! Thank you for doing the workout. I appreciate you! xo, ashley.