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gf11 Arms and Shoulders | Endurance & Sculpting Program Workout – Week 6

Welcome to my 6-week Arms and Shoulders Endurance & Sculpting Workout Program! This is Week 6 of 6 in the series – the final workout! My recommendation is that you do each workout in the program 3-4 times in a week, then move on. Start with my Week 1 workout and do it 3-4 times over the period of one week. Then move on to the Week 2 workout, then Week 3 workout, Week 4 workout and Week 5 workout. After that, you will be ready for this Week 6.

Similar to Weeks 2 and 4, 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 begins with 4 minutes of circuits and ends with a 6 minute EMOM (every minute on the minute). There are 4 unique exercises in this full body workout. I used 12 & 15 pound weights.

Full 11-minute Workout Video:

Workout Breakdown:

Perform each of the first 3 exercises for 30s then take a 30s break. Repeat that again.
For minutes 1/3/5 of the EMOM, perform 5 reps each of the first 3 exercises. For minutes 2/4/6 of the EMOM, perform 15 reps of the Push Press. Take the option to increase # reps as you advance thru the EMOM as shown in the video.

Upright Row

Stand with feet shoulder width apart holding weights with arms straight down and your palms facing your body. Bend your elbows as you “zipper” your hands up to your chest keeping your hands close to one another. Return to the starting position.
Modification: Reduce or eliminate weight
Progression: Increase weight or pace
Be careful: Keep your wrists straight

Zombie Curl

Stand with feet shoulder width apart holding weights with arms straight down and your palms facing outward. Bend your elbows keeping them at your waist as you bring your weights to your shoulders by performing a standard bicep curl. Turn your wrists so that your palms are facing outward and lower your arms to the starting position.
Modification: Reduce or eliminate weight
Progression: Increase weight or pace
Be careful: Keep your back straight and avoid arching

Overhead Tricep Press

Stand with your arms straight up above your head and palms facing in. Bend your elbows (keep them high) and lower your weights behind your head. Return to the starting position.
Modification: Use smaller weights or hold one weight with two hands
Progression: Increase weight
Be careful: Keep your back straight and avoid arching

Push Press

Stand with your arms bent and palms facing in with your weights above your shoulders. Take a little dip by bending your knees and use your momentum to push your arms straight up overhead. Return to the starting position.
Modification: Use smaller weights or do one arm at a time
Progression: Increase weight or pace
Be careful: Keep your back straight and avoid arching

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2 Comments

  1. Took Ashley with me on my trip to the Shore & did thris workout on the beach … Very clear direction & challenging …. Love that I don’t have to miss working out with Ashley even on vacation!

    1. Hi Margie! Thank you so much! I am so happy you enjoyed the workout. You are a rock star for doing this while on vacation. That’s impressive! Keep up the good work. 🙂 ashley.

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