Shoulders, biceps and triceps hit in this upper body dumbbell and bodyweight shoulder and arm workout! Presses, raises, curls and push ups all combined to build strength in the upper body!

All you will need for this workout is a pair of dumbbells and your mat! The dumbbells I am using for your reference are 9 kg each (19.8 lbs each). However absolutely have your weights handy if you have a selection!

We will perform each set 3 times or if single arm work, 4 times! There is a staple involving biceps and triceps that will become progressively more challenging as you fatigue!

We finish with a combination of different push ups! Of course increase of skullcrusher push ups, simply perform regular push ups!

Timer 40/20 entire way!

Shoulder press x3
Arnold press x3

Staple:
Palms up curls
Skullcrusher dumbbell

Alternating lateral raises x3
Single arm reverse fly X4

Staple:
Palms up curls
Skullcrusher dumbbell

Cross body curls x3
Tricep press x3

Staple:
Palms up curls
Skullcrusher dumbbell

Hammer curls x3
Tricep push ups x3

Staple:
Palms up curls
Skullcrusher dumbbell

Wide curls x3
Diamond press x3

Staple:
Palms up curls
Skullcrusher dumbbell

Single arm press X4
Alternating frontal raises x2

Finisher 30 seconds rest no rest!

Pike push ups
Diver push ups
Skull crusher push ups
Cobra neutral position push ups

Your arms will be very tired and that ‘dead arm’ feeling during this!!

Please ensure not to cut corners... keep those elbows in during curls!! This makes it more challenging and really makes the biceps work harder!!

Have fun everyone!!

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Please ensure you warm up! Here’s my recommended warm up routine: https://youtu.be/PzyzfjtNHb0

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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