20 MIN SOLID ARMS & SHOULDER WORKOUT with Dumbbells

Let’s strengthen the shoulders, triceps and biceps in this 20 minute upper body workout!

I have included shoulders in this arm workout as for me, I love training shoulders!

The timer will be on for 40 seconds of work, 20 seconds rest!

All you will need is your mat and a pair of dumbbells. The dumbbells I am using for your reference are 8kg each.

There will be tips throughout, during the rest period. However please ensure you get the most out of this workout by performing full range each movement, controlling the lowering portion and elbows by sides during tricep push ups/presses and curls!

SHOULDER PRESS
FACING HOLD (x10 sec) TO PRESS
ALT PRESS90° AT ELBOW OPEN TO CLOSEALT HAMMER FRONTAL RAISES
BOTTOM/TOP/FULL RANGE RAISES
LATERAL RAISESHAMMER HOLD TO EXTERNAL ROTATE
PALMS UP HOLD W/ALT CURL
EXTERNAL ROTATE CURLS
CURL PULSES
SKULL CRUSHERS
OVERHEAD EXTENSION
TATE PRESS
DIAMOND PRESS (slow eccentric)
FASTER TEMPO TRICEP PRESS
COBRA DIAMOND PUSH UPUNEVEN PUSH UP
UNEVEN PUSH UP (switch)
SLOW TRICEP PUSH UP
HAMMER CURL TO PALMS FACING PRESS

Aim to really push that extra bit more, those 2 more reps! Take a rest when you aren’t able to maintain form perfectly!

Cx

Extras:

Equipment I use in my workouts:

EPIC Program:

Business Enquiries:

Caroline Girvan
PO BOX 115

County Antrim
Northern Ireland
BT38 8WB

Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk. I Disclaimer: As an Amazon Associate I earn from qualifying purchases

[kenbennett]

I'm 65 years old. I used to be quite fit. Now I'm fighting cancer. I just completed this workout and it was great. You are helping me fight the fight and survive. Just thought you should know.

[chancemoody]

I love that she takes breaks makes her more human lol. Some people never get tired and I’m sitting here struggling. Nice to have someone to semi struggle with for such a great workout.

[lexib]

for being only 20 MINUTES, i have never found an upper body workout that gives me more results than this. this one is amazing and DEFINITELY worth it!! i never stop coming back to this one💓

[a.j.rayburn]

Literally the best YouTube workout video I've done:
-Exercises not complicated 🙏
-Preview of next exercise 👌
-% complete bar 🔥

[NB-zmlx]

Here I am, with my 2kg weights, literally shaking from the effort lol

[heatherpoletti]

It's difficult to take a rest day when she keeps posting all these awesome workouts.

[kodabearasmr]

Recent breast cancer survivor..48 years old..and trying to get my body, my energy, and my self back. Love how your videos are set up. Easy to follow, know what’s coming and don’t have to watch the time bc of your audible beeps, music is great too! More motivating to workout with your videos. With all my heart….Thank you!

[d.c.]

This is the first workout of my life that's interely upper body focused, and I enjoyed it a lot, although I'm just using 2 kg dumbells. I'm not strong enough to do push ups, but I'm using that time to stay in plank and strenghten my core, and hopefully my arms too.
Thanks Caroline, you're a great instructor!

[victoriamahoney]

Finally, a fitness youtuber who posts workouts where I'm convinced they're actually doing the workouts they are posting to get the results they have. Caroline thanks for posting these!

[JamesBond-uzbs]

The last exercise was honestly a relief after doing pushups!

[tapstring]

Retired. I lift 30lb dumbbells 2-3 x wk. Overheads, rows, curls and push-ups. Thought my arms were in pretty good shape. WRONG! Doing nothing but 15-20s now with your video. What a difference. Thanks

[BeFabWithGab]

I’m 61 and let myself go a bit, especially my strength. Made a commitment yesterday to get strong and fit especially my poor arms are a mess. 5 minutes in I’m dying but loving it. Saw the comments and congrats to all on this journey. 💕 glad I’m not alone.

[keriorless]

so I've been doing this workout almost daily for a month now & I went from struggling with knee push-ups to doing actual push-ups, it's honestly insane, thank you Caroline 💜

[tawnie]

So glad I came across this girl. She gets right to the point and it doesn’t take an hour to feel a burn. I don’t have much time to work out so I really enjoy these hard core 20 minute workouts! Keep them coming and thank you!!

[koralchadwick]

I appreciated seeing you take little breaks in the middle of sets. Cause though my weights were only 8 lbs each, seeing that you push yourself enough to need breaks just like I do at this weight is really motivating and shows me that I can keep doing it. Thank you!

[thewriterwhobakes]

I have complete noodle arms but these workouts are so great, I've done four today alone (my first day). Hands down the best I've seen so far. And I love that she shows that she's not a workout machine but an actual human who can get tired. Very motivating! Keep up the awesome work, Caroline and all fellow workout people!

[francescagregory]

I love how she shows how to do the next exercise in the break.

[justinward]

Someone as dedicated, amazing, and hardworking as you deserves to have millions of subscribers ❤️

[possumsbutt]

My favorite arms and shoulders workout of all times, always coming back to it since the day it was released. Thank you Caroline!

[Bibisoul]

I like the fact that your exercices are not the ones we see everywhere and various so very complete 🙌