Shoulders, triceps & biceps! A dumbbell unilateral workout straight to the point! Pressing, raising, curling and extending to target the arms and shoulders by using unilateral training!

It may only be 10 seconds rest but due to the fact we switch side each set, you are having just over 1 minute rest per side!

Some of the exercises I will be kneeling, however you can perform seated or standing!

For this upper body workout, you will need a pair of dumbbells and your mat!

The dumbbells I am using for your reference are 9kg and 6kg each.

The timer will be on for 50 seconds of work, 10 seconds rest. All the exercises will be performed x2 on each side so for example, left side, right side, left side, right side.

SINGLE ARM PRESS
SINGLE ARM PRESS (switch)
SINGLE ARM PRESS (switch)
SINGLE ARM PRESS (switch)
ARNOLD PRESS
ARNOLD PRESS (switch)
ARNOLD PRESS (switch)
ARNOLD PRESS (switch)

LATERAL RAISE
LATERAL RAISE (switch)
LATERAL RAISE (switch)
LATERAL RAISE (switch)

FRONTAL RAISE
FRONTAL RAISE (switch)
FRONTAL RAISE (switch)
FRONTAL RAISE (switch)

PALM UP CURL
PALM UP CURL (switch)
PALM UP CURL (switch)
PALM UP CURL (switch)

HAMMER CURL
HAMMER CURL (switch)
HAMMER CURL (switch)
HAMMER CURL (switch)

CROSS BODY CURL
CROSS BODY CURL (switch)
CROSS BODY CURL (switch)
CROSS BODY CURL (switch)

SKULLCRUSHER
SKULLCRUSHER (switch)
SKULLCRUSHER (switch)
SKULLCRUSHER (switch)

TATE PRESS (single arm)
TATE PRESS (switch)
TATE PRESS (switch)
TATE PRESS (switch)

OVERHEAD TRICEP EXTENSION
OVERHEAD TRICEP EXTENSION (switch)
OVERHEAD TRICEP EXTENSION (switch)
OVERHEAD TRICEP EXTENSION (switch)

Finisher!

TRICEP KICKBACKS
HAMMER CURLS
HAMMER PRESS

Single movements, straight forward sets…. Intense session!

More challenging than it is on paper that’s for sure!

Enjoy!!

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Always ensure you warm up before any workout, here is my dedicated HIIT Warm Up Routine: https://youtu.be/4Q5JRHEoxcM

Here’s today’s optional add-on: https://youtu.be/xQzgzKXtZ3E

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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