This awesome upper body combo will strengthen and define your biceps, triceps, and shoulders! This arm workout is structured with hypertrophy training in mind to help us develop our muscles! The goal is to work with a fairly heavy weight so that we can challenge our muscles to build strength, but we also have shorter rest periods so we will help increase muscular endurance as well! This strength session includes 3 rounds to focus on the individual muscle group, shoulders, biceps, and triceps, finishing with round 4 a burner round that we work through each muscle group! I have also included a warm up to make sure we get everything nice and warm, but if you need a longer warmup, you can find a link for that below! As always, finish out with a stretch, and I have a link for a stretch below as well!
BICEPS, TRICEPS, & SHOULDERS DUMBBELL WORKOUT STRUCTURE AND EXERCISES EQUIPMENT NEEDED - DUMBBELLS - I used my 5kg, 7.5kg, and 10kg, dumbbells. - EXERCISE MAT
OPTIONAL EQUIPMENT - EXERCISE BOX, BENCH, OR A RAISED STURDY SURFACE
*Modifications, if you don’t have a box/chair, just do the exercise standing or on the ground.
ROUND 1 SHOULDER FOCUS WORK: 35 REST: 20 3 exercises repeat 3 times in a horizontal format - SEATED OVERHEAD PRESS - SNOW ANGELS - PALMS OUT - OPEN & CLOSE PRESS
ROUND 2 BICEP FOCUS WORK: 35 REST: 20 4 exercises repeat 3 times in a horizontal format - BICEP CURLS - HAMMER CURLS - SEATED CONCENTRATION CURL - RIGHT SIDE - SEATED CONCENTRATION CURL - LEFT SIDE
ROUND 3 TRICEP FOCUS WORK: 35 REST: 20 3 exercises repeat 3 times in a horizontal format - SEATED OVERHEAD TRICEP EXTENSION - TRICEP PUSHUPS (ARMS IN NARROW, ELBOWS GO BACK, NOT OUT) - DIPS ON BOX (keep bum close to box) *MOD - TRICEP KICKBACKS
ROUND 4 BURNER! You may want to use a slightly lighter weight because the work timer is longer! I went down a smidge and also made adjustments during the sets. This will help increase muscular endurance! WORK: 60 REST: ONLY LONG ENOUGH TO SWITCH WEIGHT/EXERCISE 3 exercises repeat 1 time through - SHOULDER PRESS - BICEP CURLS - OVERHEAD TRICEP EXTENSION
As always focus on maintaining proper form and a full range of motion, work at your own pace, go heavy enough, challenge yourself, and of course, make the most of it!
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🔴 DISCLAIMER 🔴 When beginning any fitness workout or regimen, it is important to consult your physician to ensure this program is right for you. Do not start this program if your health care 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.
