Shoulders & Arms

 Shoulders & Arms: This is a 59 minute and 53 second workout that focuses on the development of the triceps, bicep and shoulder muscles. This routine is a total of 15 moves which are grouped into 5 rounds.

 

  • Alternating Shoulder Presses: This is a dumbbell or band exercise that begins in a standing position with one foot slightly in front of the other. With both weights next to your ears, cork the right arm up and turn the weight inwards straightening the arm. Return the weight to the beginning positions then switch arms. Tony recommends 8-10 reps for size or 10-15 reps for leaner muscle for each arm.
  • In & Out Bicep Curls: This is a dumbbell or band exercise that begins in a standing position with one foot slightly in front of the other and the weights at your sides. Both arms simultaneously curl upwards, return to starting position, curl outwards then return to starting position. This move is a total of 16 repetitions with each curl counting as one repetition.
  • Two-Arm Tricep Kickbacks: This is a dumbbell or band exercise that begins with one foot in front of the other. Then bend like a hinge at the hip until you flatten the back. The move is then performed by kicking back both of the weights simultaneously. Tony recommends 8-10 reps for size or 10-15 reps for leaner muscle.
  • Deep Swimmer’s Presses: This is a dumbbell or band exercise that begins in a standing position with one foot slightly in front of the other and the weights at your hips. Lift weights from simultaneously from the hips to above your head the return the starting position. Tony recommends 8-10 reps for size or 10-15 reps for leaner muscle.
  • Full Supination Concentration Curls: This is a dumbbell or band exercise that begins in a standing position with one foot slightly in front of the other and the weights at your sides with your wrists facing inwards. This move is performed by curling one arm up then returning to the starting position at a time. Tony recommends 8-10 reps for size or 10-15 reps for leaner muscle for each arm.
  • Chair Dips: Using a chair, place your palms at the edge of the chair with your fingers towards your butt and your legs straight directly out in front of you. Working your triceps, lower your body closer to the floor without your back touching the chair. This move has different variations of intensity by adding another chair or raising the leg. This is a maximum rep exercise.
  • Upright Rows: This is a dumbbell or band exercise that begins in a standing position with one foot slightly in front of the other. With the weights resting in a down position in front of your body, raise both weights simultaneously to just above the collar bone then return to the starting position. Tony recommends doing 8-10 reps for size and 10-15 for leaner muscle.
  • Static Arm Curls: This is a dumbbell or band exercise that begins in a standing position with one foot slightly in front of the other. The right arm is held static halfway as the left arm performs 4 full bicep curls. Switch arms and repeat until 16 total repetitions have been completed.
  • Flip-Grip Twist Tricep Curls: This is a dumbbell or band exercise that begins with one foot in front of the other. Then bend like a hinge at the hip until you flatten the back. Kick back both arms simultaneously then return. Once returned, flip the wrists the opposite direction the kickback again. Each 2 direction move counts as one repetition.
  • Two-Angle Shoulder Flys: This is a dumbbell or band exercise that requires the use of a chair. Sitting at the edge of the chair with both weights at your sides, the first move is performed by flying your arms out to your sides. The second move is performed by moving your torso slightly forward like a hinge then flying out your arms out to your sides. This move is a total of 16 repetitions with each fly counting as 1 repetition.
  • Crouching Cohen Curls: This is a dumbbell or band exercise that has two potential starting positions. Starting position one is using bent knees with your butt against the wall. Place your elbows between your legs with your torso bent at the waist. The second starting position this the same starting position but with no wall. Tony recommends 8-10 reps for size and 10-15 reps for leaner muscle.
  • Lying-Down Tricep Extensions: This is a dumbbell exercise. Lying on your back with your legs bent at the knee with the weights lifted directly towards the ceiling. This move is performed by lowering the weights to your ears then returning to the starting position. Tony recommends doing 8-10 reps for size and 10-15 for leaner muscle.

 

Bonus Round

 

  • In & Out Straight-Arm Shoulder Flys: This is a dumbbell or band exercise that begins in a standing position with one foot slightly in front of the other. Since this move requires straight arms, Tony advises using a lighter weight. Using straight arms, fly your arms up in front of you, return to the starting position, then fly your arms out then return to the starting position. This move is a total of 16 repetitions with each lift counting as a 1 repetition.
  • Congdon Curls: This is a dumbbell or band exercise that begins in a standing position with one foot slightly in front of the other. This move is performed by curling up then hammering down. Tony recommends doing 8-10 reps for size and 10-15 for leaner muscle.
  • Side Tri-Rises: Lying on your right side, put your left hand underneath your right armpit and put your right hand on your left shoulder. This move is then performed by extending the left arm to elevate your torso off the ground. Ideally, you want to make your left arm straight for maxim range. After max reps are achieved, switch sides.