Pyramid training shoulders and arms! This workout is for strengthening and building hypertrophy in the shoulders, biceps and triceps! You will be preoccupied with focus on that slow and controlled pace whilst aiming to get over the 60 second set! Packed full of pressing, curling pushing and rowing!

For this upper body workout, you will need a pair of dumbbells and your mat!

The dumbbells I am using for your reference are 8kg each. If you have a selection of weights, keep them nearby as you may want to change according to exercise!

The timer will be on with the following structure:

20 seconds work
20 seconds rest
40 seconds work
20 seconds rest
60 seconds work
40 seconds work
20 seconds rest
20 seconds work
20 seconds rest

CLOSE TO OPEN TO PRESS

ALTERNATING LATERAL RAISES

DOUBLE FRONTAL RAISES

REAR DELT ROW (all same side)

REAR DELT ROW (switch side)

SKULLCRUSHERS

SHOULDER CRUSHERS

PALMS UP CURL HOLD (full curl every 10 seconds)

HAMMER CURLS

Finisher:

30/30/30

DIAMOND PUSH UPS
TRICEP PUSH UPS
COBRA PUSH UPS!

I want you to give this finisher every thing you have got left in you!! It is 90 seconds to bring those triceps to near failure!

You will finish with the biggest smile on your face! I did… a mixture of relief and accomplishment!

I loved finishing on cobra push ups… and when even one rep becomes challenging you know it’s been a tough one!

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Always ensure you warm up before any workout. Here’s my 5 Min Warm Up Routine: https://youtu.be/c0VxUFHdYzs

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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. Disclaimer: As an Amazon Associate I earn from qualifying purchases