20 minutes may seem a short duration for a workout but when you combine slow and controlled movements with great technique and continuous thinking as you lift and lower with compound movements and structured rest you can accomplish a lot in those 20 minutes! We can look forward to hitting those arms towards the end!

For this upper body workout you will need some dumbbells, a mat and a chair of bodyweight dips!

The dumbbells I am using for your reference are 17.5kg each however I use 2 x 6kg each for the shoulders and biceps!

X3
40/20
CHEST PRESS

40/40/40/40/40/40
SINGLE ARM ROW
SWITCH SIDE!
SWITCH SIDE!
SWITCH SIDE!
SWITCH SIDE!
SWITCH SIDE!

40/40/40 then 20 rest
X3
REAR DELT FLYES
DIAGONAL RAISES
SHOULDER PRESS

X3
40/20
DIPS

X1
40/20/40
HAMMER CURL
HOLD
HAMMER CURL

X1
40/20/40
PALMS UP CURL
HOLD!
PALMS UP CURL

FINISHER!
20/20/20/20

ALTERNATING LATERAL RAISES
PARTIALS!
ALTERNATING LATERAL RAISES
PARTIALS!

I have called this workout ‘HARD’ as that was exactly my thought throughout many of these exercises… it was hard to ensure I was controlling the dumbbell during the lowering portion! You will see what I mean when you come to the back, shoulder and bicep portion!!

Take your time, breathe and feel your strength and ability to control with each rep!!

Cx

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

Today’s Optional Add-on: https://youtu.be/X6gWQ1Lcvjg

Christmas Workout Advent Playlist: https://www.youtube.com/playlist?list=PLhu1QCKrfgPVKViubrzd6hP3ziAs60qfD

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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