20 Minute Shoulder, Bicep & Tricep Workout

Easy enough to do on your lunch break without working up too much of a sweat!

 

I like using the Bosu ball to stand on while I'm doing many types of arm exercises. It adds a little bit of core & balance to the workout.

For this, I use two 5lb plates, two 8-10 lb dumbbells & two 10-12 lbs dumbbells. Choose higher or lower weights depending on your current fitness level and goals you wish to achieve.

Higher weight + low reps (-10) = building muscle focus. Lower weight & higher reps (12-20) = endurance focus.

 15 Reps each:

Lateral raise, front & side with plates (shoulders)

Arnold Press with DBs (biceps & shoulders)

Tricep overhead extension, each arm (triceps)

Repeat 2xs

Wide clapping with plates (shoulders)

Hammer curls with DB (biceps)

Tricep kickbacks, with DBs each arm (triceps)

Repeat 2xs