40-min FULL STANDING Strength Training for DEFINED ARMS & SHOULDERS

This upper body workout is packed with purpose and fun!! We are training hypertrophy style for the biceps, triceps, and shoulders to increase definition! This workout will include functional, isolation, and compound exercises. The structure for this 40-minute training session will include an essential exercise followed by a superset. We will have 3 rounds repeated 3 times through and drop sets to finish! The three different rounds will focus on the biceps, triceps, and shoulders You will want to use moderately heavy dumbbells, relative to you and the exercises to maximize this workout! Having strong arms and shoulders will not only provide your body with a lean look, but it will also make everyday life easier!

40-MINUTE ARMS & SHOULDERS WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED
DUMBBELLS- I used a range from 10lbs to 25lbs / 4.5 to 11.3kg When selecting a weight for this workout, you want to lift moderately heavy! For the drop set round, we will lift heavy, moderate, and then light.

OPTIONAL EQUIPMENT
WRIST WEIGHTS (These are great to use if you can't quite complete sets with your next dumbbell weight, but want to continue progressing your weight with your lifts. I am using 1lb. weights.)

STRUCTURE
3 ROUNDS
1 ESSENTIAL EXERCISE AND 1 SUPERSET
REPEAT EACH ROUND 3 TIMES THROUGH
DROP SETS TO FINISH! - THE BURNER ROUND
ESSENTIAL EXERCISES
WORK: 50 SECONDS REST: 20 SECONDS
SUPERSET
WORK: 40 SECONDS
REST BETWEEN ROUNDS: 30 SECONDS
DROP SET
3 EXERCISES
WORK: 30/40/50

EXERCISE LIST
ROUND 1
BICEP CURLS
HAMMER CURLS | CROSS BODY CURLS
ROUND 2
TRICEP OVERHEAD EXTENSION
TRICEP KICKBACKS | ALTERNATING UNDERHANDED TRICEP KICKBACK
ROUND 3
SHOULDER PRESS
SIDE LATERAL RAISE | STEERING WHEEL
DROP SET
BICEP CURLS
TRICEP OVERHEAD EXTENSION
SHOULDER PRESS

I am so glad you joined me for this workout! It's always better to get strong with a friend!

Kaleigh

Don't forget to stretch! 👉    • POST-WORKOUT STRETCH for Injury Prevention...  

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🔴 DISCLAIMER 🔴 When beginning any fitness workout or regimen, it is essential to consult your physician to ensure this program is right for you. Do not start this program if your healthcare provider advises otherwise. Any exercises or information on this channel, through videos or comments, is to be used at your own risk. Kaleigh Cohen Fitness will not be responsible or liable for any harm, damage, or injury as a result of any information provided.