20 Minute Shoulders & Arms Workout [With Dumbbells]

Welcome to our 20 Minute Shoulders & Arms Workout!

This workout can be done from home or in the gym, all you need is dumbbells and you’re good to go!

Today's session will be done in rounds. Each round will last for 1 minutes, there will be 2 exercises in each round and both exercises will be done for 30 seconds and repeated. There will then be a 20 seconds rest before moving onto the next round.

Please go at your own pace, the timer is there for guidance but if you need to stop early or change the moves completely, please do!

The session is as follows:

Round 1

30 Seconds On Each:

Triple Press Partial Lateral Raises

20 Second Rest

Round 2

30 Seconds On Each:

Hammer Lateral Raises Vertical Rear Delt Fly's

20 Second Rest

Round 3

30 Seconds On Each:

Shoulder Press Crossovers Triple Raises

20 Second Rest

Round 4

30 Seconds On Each:

Face Extensions Switch Sides

20 Second Rest

Round 5

30 Seconds On Each:

Overhead Extensions Tricep Kickbacks

20 Second Rest

Round 6

30 Seconds On Each:

Concentration Curls Switch Sides

20 Second Rest

Round 7

30 Seconds On Each:

Bicep Curls Reverse Curls

20 Second Rest

Round 8

30 Seconds On Each:

Hammer Curl, Front Press, Overhead Tricep Extension Hammer Curl, Tricep Kickback

20 Second Rest

FINISHED