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!

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

SHOP AND PROMO CODES:

LET'S STAY CONNECTED:
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LEGAL DISCLAIMER:
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.

[cora]

I love when Sydney says “I love ya” at the end of the workout …makes me smile!🙃

[laurenlizzy]

My arms are quivering!! I know it means I pushed myself and I'm getting stronger. Great job everyone!

[jennyd]

This may be my favourite arm workout of the past three years. The 30 second work periods really allow me to try and use the max weights I can. I enjoyed the variety too. Not tedious at all!

[brandiestalker]

When Sydney speaks directly to you in her cool down talk…. I need audio clips of her around 2-5pm everyday to help me make good choices!

[delight.ps]

It's been a mental struggle to get up and workout. I'm so glad that even with opposition I completed the workout

[reneegarrison]

Day by day I'm becoming a better and stronger version of myself. Advancing weights every chance I get these days is the greatest motivation. ❤❤❤💪💪💪

[moniquevelez]

Anyone else just feel full on beast mode with that workout?! There's so much blood pumping through my arms right now and I love it! Haven't felt that connected to an arm workout in a long time! Doing my best to stay Patient, present, and persistent! Let's go! 💪🏽💪🏽💪🏽🔥🔥🔥💯💯💯🥵🥵🥵

[LindseyK]

My daughter rocked this workout with me. Proud mama ❤

[heatherwhitesell]

I love your workouts but you're killing me! 😭😆 That was an awesome arms workout. Can barely type this. Lol Thank you 😊

[kaitlynfaykoch]

The pep talk at the end of this video is fantastic. Thank you!

[korndogs]

I needed the post workout talk today. I am having a tough day at work today but I made time to workout on lunch and I noticed going into it I wasn't really focused and just trying to get through it. About 10 mins in my focus changed to "I made time for me, I am here putting in the work, I can do hard things and I've survived every challenge before this. Let's go" Crazy how much a few good reps can change your day ❤‍🔥

[helgapinones]

It’s awesome when we do workouts together and we know we are doing the same all together ❤

[overlandforager]

Darn that speech at the end gave me goosebumps! Thank you ❤

[christinastotts]

Whew! I’m strong, and I’m getting stronger. I almost got seven hours of sleep last night. I have been working on focusing on my well-being. I’m working on this in my therapy sessions.

[susantyler]

I feel the muscles in my arms and shoulders after this workout, which I completed on Sunday, 10-22-2023! Anyone else? Keep on working on your body, mind, soul, and health!

[kellyremmers]

Amen to that post workout speech! Loved this format! 💜

[deborahbogs]

Absolutely love all the advice with the workout and love a tough arm workout with new challenges

[debpowers]

Ty syd for making this last year of nursing doable. I’m cooked & find satisfaction& joy in completing each workout.

I’m 65 & ready to just have fun workout & enjoy.

10 months to go 👍

[eriennebolsinger]

Absolutely loving this month's program. The pump and burn is real. And SO good. Thanks, Sydney! Happy Friday, ya'll!

[ritaschnell]

Loved this today!! Upper body is my favorite- I still struggle with shoulder press especially on left side- I have really enjoyed REPS and honestly wouldn’t min a REPS 2…. Love our trainer💕💕- she has SO made me better all across the board!😊