20 MIN SOLID ARMS & SHOULDER WORKOUT with Dumbbells

Let’s strengthen the shoulders, triceps and biceps on this 20 minute higher physique exercise!

I’ve included shoulders on this arm exercise as for me, I like coaching shoulders!

The timer might be on for 40 seconds of labor, 20 seconds relaxation!

All you have to is your mat and a pair of dumbbells. The dumbbells I’m utilizing on your reference are 8kg every.

There might be ideas all through, throughout the remaining interval. Nevertheless please make sure you get essentially the most out of this exercise by performing full vary every motion, controlling the decreasing portion and elbows by sides throughout tricep push ups/presses and curls!

SHOULDER PRESS
FACING HOLD (x10 sec) TO PRESS
ALT PRESS90° AT ELBOW OPEN TO CLOSEALT HAMMER FRONTAL RAISES
BOTTOM/TOP/FULL RANGE RAISES
LATERAL RAISESHAMMER HOLD TO EXTERNAL ROTATE
PALMS UP HOLD W/ALT CURL
EXTERNAL ROTATE CURLS
CURL PULSES
SKULL CRUSHERS
OVERHEAD EXTENSION
TATE PRESS
DIAMOND PRESS (sluggish eccentric)
FASTER TEMPO TRICEP PRESS
COBRA DIAMOND PUSH UPUNEVEN PUSH UP
UNEVEN PUSH UP (swap)
SLOW TRICEP PUSH UP
HAMMER CURL TO PALMS FACING PRESS

Intention to essentially push that further bit extra, these 2 extra reps! Take a relaxation if you aren’t in a position to preserve kind completely!

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Caroline Girvan
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Disclaimer: If you’re new to train or planning on embarking on a brand new health programme, you must seek the advice of your doctor. This video could supply well being, health or dietary data and is supposed for academic functions solely. This data is just not meant as an alternative choice to in search of skilled medical recommendation or advised remedy. Please know that performing any train or programme is solely at your individual danger. I