Transform Your Arms and Shoulders in Just 40 Minutes!

Hey squad! This shoulders and arms workout is going to push you and leave you feeling so pumped! Be ready to work your shoulders, biceps, and tricep today so grab some dumbbells and let’s crush it!

Make sure you’re following the REPS PLAYLIST to see each of the 5 workouts added each week!

Grab your October REPS Program Calendar here:

In today’s workout we will work for 30 seconds and complete three rounds of each exercise. Focus on keeping a tempo of 2-0-2 to make sure you are getting hypertrophic gains! I want you to focus on your breath and really targeting one specific muscle group at a time. The dumbbells I used for this workout are 10 lbs, 15 lbs, 20 lbs, and 25 lbs.

The Exercises:
1. Hammer Curls
2. Arnold Press
3. Tricep OH Extension
4. Front raise
5. Supinated Curls
6. Kneeling Drag curls
7. Tricep Kneeling kickbacks
8. Skull crushers
9. Lateral Raises
10. Lateral Raise Bent Arm
11. Curl and press left
12. Curl and press right
13. Rear delt flye and kickback
14. Rear Delt Flye
15. Straight Arm Kickback

0:00 – Intro
0:13 – Warm Up
3:13 – Hammer Curls and Arnold Press
7:28 – rest
8:28 – Tricep Extensions & Front Raise
12:43 – Rest
13:43 – Bicep Curls
17:59 – Rest
18:59 – Tricep Extensions
23:14 – Rest
24:14 – Lateral Raises
28:30 – Rest
29:30 – Curl and Press
33:45 – Rest
34:45 – Rear Delt Flyes and Kickbacks
39:01 – Cool Down and Motivation

Make sure you’re following the REPS Program in the REPS playlist this month!

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All information provided by Royal Change and/or Sydney Cummings is furnished strictly for educational and entertainment purposes only. Royal Change and/or Sydney Cummings is not engaged in rendering medical or professional services. No information is to be taken as medical or other health advice pertaining to any individual’s specific health or medical condition. Please consult your healthcare professional before participating in or acting on any recommendation found in content provided by Royal Change and/or Sydney Cummings. You agree that use of the information contained in any content provided by Royal Change and/or Sydney Cummings is at your own risk. Royal Change and/or Sydney Cummings is not responsible or liable for any injury sustained as a result of using the content in this video or any other video provided by Royal Change and/or Sydney Cummings.

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