Sculpted Shoulders & Toned Arms: 40-Minute STRENGTH Workout!
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- Опубліковано 29 чер 2024
- Welcome to your upper body workout targeting your shoulders, biceps, and triceps! Grab your dumbbells and get ready to push yourself, I'll be with you every REP of the way!
Make sure you're following the REPS Phase II Playlist to see each of the 5 workouts added each • REPS PHASE 2
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In today’s workout we will work for 30 seconds and complete three rounds of each exercise. Within each circuit we will have a shoulder exercise, a push exercise, and a pull exercise. Focus on keeping a tempo of 2-0-2 to make sure you are getting hypertrophic gains! I also want you to focus on your breath and really targeting one specific muscle at a time. The dumbbells I used for this workout are 10 lbs, 15 lbs, 20 lbs, and 25 lbs.
The Exercises:
1. Shoulder Press
2. Rear Delt Flye
3. Hammer Curls
4. Tricep Overhead Extension
5. 3 side pumps and 3 front raises
6. Close Press and Overhead extension
7. Arnold Press
8. Lateral Raises
9. Kneeling Kickbacks Left
10. Kneeling Kickbacks Right
11. Bro Curls Left
12. Bro curls right
13. Supinated Curls
14. Alternating Kickbacks
0:00 - Intro
0:17 - Warm Up
3:17 - Shoulder Press & Rear Delt Flyes
8:32 - Hammer Curls & Tricep Extensions
13:47 - Tricep Extensions & Shoulder Raises
19:02 - Arnold Press & Lateral Raises
24:17 - Kneeling Tricep Kickbacks
29:32 - Tricep Supported Curls
34:47 - Supinated Curls & Alternating Kickbacks
39:05 - Cool Down & Motivation
Make sure you're following the REPS Phase II program playlist this month! • REPS PHASE 2
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LEGAL DISCLAIMER:
All information provided by Royal Change and/or Sydney Cummings is furnished strictly for educational and entertainment purposes only. Royal Change and/or Sydney Cummings is not engaged in rendering medical or professional services. No information is to be taken as medical or other health advice pertaining to any individual's specific health or medical condition. Please consult your healthcare professional before participating in or acting on any recommendation found in content provided by Royal Change and/or Sydney Cummings. You agree that use of the information contained in any content provided by Royal Change and/or Sydney Cummings is at your own risk. Royal Change and/or Sydney Cummings is not responsible or liable for any injury sustained as a result of using the content in this video or any other video provided by Royal Change and/or Sydney Cummings. - Навчання та стиль
Best way to start the day!
Good morning, everyone 💞!! Didn’t feel my absolute strongest today but we show up and do our best regardless! Arms are still feeling swole 🥵💪🏽!! Thank you for the push, Sydney, and shout out to anyone who showed up tired or demotivated. I’m super proud of you for CRUSHING IT anyway 🫶🏼!
Morning Juliana!! This was definitely a push through day. We did it 💪🏾🎉Have a great weekend!
@@farrahmcclarity have a great weekend as well! awesome work 💗!!
@@julianadolski1742 Thank you
@@farrahmcclarity you’re welcome!
Waking up at 5:30 am to workout at 6:00 am wasn't the easiest thing to do on a Friday before a work day. But, I showed up, pushed hard, surprised myself, and crushed it! Thank you!!
I'm a 2nd grade teacher and I'm literally trying to survive the last few weeks of school. I WAS NOT motivated, but WOW! I feel invigorated now and heading to my spinning class!
Good morning Everyone! What a great shoulder and arm workout to start the day!! I feel great!! Let's get stronger 💪 together ❤️! Have a great Friday
Very pleasantly surprised there were no push ups! 😂🎉 great workout. Loved all the volume
Good morning everyone!! Happy Friday time to sculpt those arms 💪. Let's crush this ❤
Morning Chris! Happy Friday🎉I’m ready! We Got This💪🏾
Ooo baby that worked me outttt🎉 great job everyone, keep that mobility up
Arms are feeling pumped. I loved the selfie at the end
Thanks for the push Sydney! Did a set of hammer curls with 20 lb weights (up from the usual 15!)
My rest day today cos so exhausted. I’ll smash this tomorrow morning at the gym! Let’s get it!❤💪🏾🥵
Smashed it🥵🔥💪🏾
Feeling Swol!
Didn''t get enough sleep, and might be late for work but did it anyway 💕 Thanks Sydney 😁
Arms are on fire but feeling strong & awesome! Crushed It!!
you are so right= be gratful for where I am right now! Grateful for what I can do! That I do do. Cheers everyone!
I showed up, even thou I wanted to have a reason to do this workout a different day because my husband has the day off! Let's go!
I really pushed myself to use heavier weights this morning. So proud of myself! 💪
Zero motivation today but so glad I showed up!!!
On vacation but brought my work out gear to a friend’s bachelorette and feeling so strong that I made time for this even in the midst of a busy day!
There was not one part of me that wanted to step into my freezing cold garage to complete this. But I'm dedicated and disciplined. 4 layers on, now 4 layers off. Feeling pumped ❤
I was motivated and ready to go today. My hubby is off work so I got a couple extra hours sleep this morning. Crushed it!
I wasn’t motivated on Friday so I skipped and chose to rest. Today, i am so motivated because I slept so well! Thank you so much❤
woohoo! did not feel like doing that- but I am so glad I did!! Feeling Great! Thanks Sydney!
Happy Friday! Didn't feel my best but I made it.
These arms are SHAKING but I feel great! Great, challenging work! #getyousome 💪🏾 💪🏾
Thankful for the day I came across this channel. Been training with Sydney for two years now & it’s completely changed my body & mindset towards fitness & nutrition. Appreciation for you Sydney from South Africa.
Just finished this workout. Mylanta!!! Made me sweat like crazy!!!! Every workout has become scorching hot. Loving it!!!
It is cold and I was late back from work. But here I am!! I made it❤ thank you Syd 😊
Continue to push today to be the best you possible. ❤ yourself today.
Today was not my normal day! I’m almost always pumped to be here. Today I just needed to finish, and I did! I know it won’t always be like this and I just need to keep showing up!
ARM DAYS ARE THE BEST DAYS 💪🔥 Feeling SWOOOLLLL.... thank you Sydney 💜 Happy Friday Friends🌼🌞
Thanks for the encouragement today! I was wiping tears went I started, thinking about my sweet mom who passed a couple of months ago. With your words of encouragement and support I pushed through and had amazing work out and feel better emotionally and physically! Lots of love and positivity!! Thanks so much❤
I'm so sorry to hear about your mom! When I feel sad, it always helps me to get my body moving. It doesn't take away the pain, but it allows me to concentrate on something else for a while. Good for you for taking care of yourself today! I pray the Lord would comfort your heart, and that He would fill you with happy memories of your dear mom. ❤
❤ wow that is tough! Working out while you're grieving. ❤❤❤❤
keep going love! you are capable of unimaginable things!
I am sorry for your loss
40 minutes AND strictly arms... this was fabulous!!! Great pump!
Definitely did not feel like doing this today but I did! 💪🙏
This arm pump was hot!! I pushed up weights today and I did surprise myself with my strength!! Thank you Sydney 😘
Morning/Evening Everyone! TGIF💕You worked hard all week and I’m proud of you! Let’s end this week by crushing todays arm workout💪🏾🎉! Let’s Gooo!!!
I am so proud of you 👏 ⭐️💪
@@chrisdumas7949Thank you! Stronger together💪🏾Have a great weekend💕
Good morning Farrah! We got this. Let's go!! Feel better Friday!
Happy Friday! We did it together ❤
Good morning!!! What a pump on the arms💪🏻💪🏻
2023 NoV REP2 feeling that 💪 pump fire! 🤩
What a fantastic Flex Friday workout!!! Crushed that one for sure! Surprised myself with 2 rounds of 25’s on hammer curls and 2 rounds of 20’s in bro curls! Getting stronger for sure!!! Way to work squad! 💪🏼💪🏼💪🏼🔥🔥🔥🥵🥵🥵🙌🏼🙌🏼🙌🏼
Always feel proud by looking at tight arms after shoulder and arms strength workout !!!! Thank you Sydney !!!
Done! Thanks Sydney 🙏 nice weekend everyone 😘
Good morning. Don’t you just love arms?! Pushed myself through every one. Surprised myself by being anole to go up to my 20s in the hammer curls! Thanks Sydney for her motivation ❤
I was looking forward to today's workout and I gave it my all. Thanks for pushing me Sydney.
Great workout! My arms are feeling the swell!❤❤
Sydney you are knocking it out of the park with this Reps Program!! I am really benefiting from it!!! Really appreciating working these muscles groups together in this session. I love doing weights with you!
Thank you so much for the encouragement. Finally was able to push up on the supinated biceps and hold my form. Started at 10 lbs and pushed up to 15 lbs with a 1 lb hand weight. WAHOO!!
Sydney, your cool down speech made me tear up today. I needed the reminder to be grateful during the journey. I had felt discouraged this weekend that my progress is not farther along. But as I did this workout today I watched myself in the mirror and I have SO MUCH muscle definition that I did not have three months ago.
I AM progressing and it is a journey and I am enjoying it! Thanks for pushing us to be stronger and providing really good workouts and encouragement. I have always forced myself to workout and never enjoyed it but I am realizing that I love strength training. I look forward to it! So thank you!! 🎉🎉❤
Dedication over motivation today. Loved the variety in this workout
28 weeks expecting and throughly enjoyed this workout 💪
So glad I pushed through! Wasn’t motivated this morning, but feel great now!
I was up most of the night with sick kiddos. I'm exhausted and definitely considered skipping my workout today. So glad I didn't! I was able to do a few sets with my heaviest weights ever!! 💪
I wasn't motivated all week I had to push myself to come and pulled through and crushed it so THANK YOU
Loved all the little form tips she gave us to make each movement more effective. I have lifted weights for years on my own but never started seeing a real change until working with Sydney. Thank you!
I showed up because I'm dedicated 💪🏽. Although I've been craving some abs workouts I love my arms
That was pure 🔥 🔥 🔥!!! Love it. This workout hit different, i am well pumped! Thanks Sydney!!! Have a wonderful day and weekend everyone!!❤💪🏾💪🏾🙏🏾
So proud,I went up in weights ! Your encouragement Sydney helped me breakthrough and surprised myself! 🎉
REPS 1 and 2 are absolutely amazing!!! Syd just keeps knocking these killer workouts out!
I absolutely surprised myself by going up to 10kg/22lbs for shoulder presses and hammer curls 💪
Arms and shoulders have always been my favorites. I love the grouping that Sydney does to ensure muscle fatigue. Thanks Sydney. Thanks, Dustin, for the music.
I showed up after missing yesterday. Today was my rest day but I worked out after being at work all day. Thank you Sydney for the positive talk. I needed it during this workout!
I totally surprised myself with the weights that I was able to lift. I was like, "You GO girl!"
My shoulders!!! 🔥🔥🔥🔥🔥🔥🔥
Nothing better then an upperbody workout ❤️
First workout of ‘24 whoo hoo 🎉. 10k hike on New Years morning, half uphill and legs on the way down! Ooh those knees.
Hope y’all had a great New Years too 🎉. Best wishes xx.
Grateful. wasnt motivated but showed up
I felt good this morning!! Upper body workouts are my favorite!!!
weren't as motivated as usual but showed up and thankful I did! 💜
Oh wow my arms are shaking so much its hard to type without quivers.. I found this workout long and challenging! I was thinking in the beginning oh this is flying by but looked at the timer and it was at 21 minutes to go - oh dear!! I got to the end tho and finished strong!! Thanks again Sydney it was a strong arm workout!!
You may have changed my life by saying upper arms should be at least to the ear when doing tricep extensions. Huge difference for me!
WOW left this one shaking and feeling so strong! I had 0 motivation and was in a very down mood. But i hit play because i knew my mind needed that time and so glad i pushed through
Happy Friday! Feeling strong and tired after that one! ❤
Happy Friday Fitness looking forward to this one after reading all the comments 💪🏼
This was a thorough arms and shoulders workout, that got my heart rate up too, from pushing those weights as heavy as I could. Thanks for a great start to my day!
Arms on fire 🔥 and I’m
Happy Friday everyone 💪🇬🇷🔥🥰
Same
I absolutely did not want to show yo to this workout today! I kept reminding myself I would feel better after and it’s so true. Make the decision to do the work and the feeling will follow. Thanks for pushing us Sydney!
Loveddd this workout!! I definitely wasn’t feeling before I started it but I feel great!!
Good afternoon, Squad! I was motivated to do today’s workout. This workout is a Beast Mode Feel Good Friday. I went up in weight and made sure to breathe. I can relate to Sydney about feeling anxious during a workout. I remind myself to stop and breathe but don’t stop and leave.
I felt great this morning!!!! My motivation is getting better everyday!!! This was such a fast workout!!!! Still don’t have the confidence to take that selfie and post it…..someday!!!
I crushed this! This was one of the best challenging workout I’ve had in a while, I earned every bit of sweat dripping off of me!
Thanks Sydney for a powerful upper body workout. Did it again & crushed it strong💪💪💪💪🔥😊
Awesome workout! I’m feeling really strong!
I pushed maself today beyond my expectations! I did curls and extensions with 20-25 lbs weights which is progress for me. My sweetspots mostly were between 15-20lbs. My arms were very sore at the end and shaky. All worth it! Thank you for this Sydney ❤
I crushed it! Thanks, Sydney and Dustin, for this amazing workout! Love and appreciate you both xoxo 👌 💪 🥵 ❤️ 😘
WOOP WOOP. THANKS SYDNEY
Not motivated but always glad when I’m finished. Feel so good! Thanks Sydney!
Happy Friday!! 💪🏼💗
I was not motivated to do this one but I crushed it right alongside you! I'm proud I did!
My arms feel so strong! This workout was intensive ! Thanks! 😊
Happy Friday!!! ❤
Thankful for these short set/strong workouts when right now I am feeling strong and ready to push hard!
I was totally ready to not get out of bed lol. But I DID and crushed it! Thanks, Sydney! My arms looked so toned doing those "bro curls" haha! I am making progress!!!
Flex Friday!!! Wasn’t feeling a workout today.. on vacation in Arizona .. so glad to feel the burn 💪🏼
What a pump! And I pushed myself to up my hammer curl weight to 20s and my supinated curls to 15s thanks to your encouragement. Thank you!!
My arms hurt, but this is what I needed. Wasn’t motivated but pushed through anyway!
Definitely not motivated to do this, so glad I did. I feel so strong! Thanks Sydney!
I wish UA-cam had a love button ❤ because I would press it so hard!!! Loved it so much ❤❤❤ thank you Sydney!! My noodle arms are giving you all of the air high fives 🙌🏻
Definitely did not want to workout today. That said, I'm so glad I did! Thank you Sydney for posting 2 older workouts. I can now not be a day behind, but can use those navigate my week. I begin my workouts at 4:45 am so I can make it to work on time. I have so enjoyed these months with two older workouts! I'm crushing and loving it!!!
Easing back in after straining my back moving furniture and taking a week off to rest it. Thanks for the push today!
Happy Friday!! Lets go 💪
so happy i showed up today for this killer arm workout!! My arms are jello after this one! Great work and amazing coach!!
Was not motivated, and was a day late, but I did it and feel so much better!