Sculpted Shoulders & Toned Arms: 40-Minute STRENGTH Workout!
Тәжірибелік нұсқаулар және стиль
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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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.
Пікірлер: 333
Best way to start the day!
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!!
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 🫶🏼!
@farrahmcclarity
8 ай бұрын
Morning Juliana!! This was definitely a push through day. We did it 💪🏾🎉Have a great weekend!
@julianadolski1742
8 ай бұрын
@@farrahmcclarity have a great weekend as well! awesome work 💗!!
@farrahmcclarity
8 ай бұрын
@@julianadolski1742 Thank you
@julianadolski1742
8 ай бұрын
@@farrahmcclarity you’re welcome!
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!!!
@chrisdumas7949
8 ай бұрын
I am so proud of you 👏 ⭐️💪
@farrahmcclarity
8 ай бұрын
@@chrisdumas7949Thank you! Stronger together💪🏾Have a great weekend💕
@kayevans2208
8 ай бұрын
Good morning Farrah! We got this. Let's go!! Feel better Friday!
I really pushed myself to use heavier weights this morning. So proud of myself! 💪
Thanks for the push Sydney! Did a set of hammer curls with 20 lb weights (up from the usual 15!)
Zero motivation today but so glad I showed up!!!
Ooo baby that worked me outttt🎉 great job everyone, keep that mobility up
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❤
@christinelamb1167
8 ай бұрын
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. ❤
@heistruth2865
8 ай бұрын
❤ wow that is tough! Working out while you're grieving. ❤❤❤❤
@fejeshenriett6004
8 ай бұрын
keep going love! you are capable of unimaginable things!
@paulagabay9915
8 ай бұрын
I am sorry for your loss
Arms are feeling pumped. I loved the selfie at the end
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!
Arms are on fire but feeling strong & awesome! Crushed It!!
It is cold and I was late back from work. But here I am!! I made it❤ thank you Syd 😊
These arms are SHAKING but I feel great! Great, challenging work! #getyousome 💪🏾 💪🏾
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 ❤
My rest day today cos so exhausted. I’ll smash this tomorrow morning at the gym! Let’s get it!❤💪🏾🥵
@ginjuice8951
8 ай бұрын
Smashed it🥵🔥💪🏾
Very pleasantly surprised there were no push ups! 😂🎉 great workout. Loved all the volume
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
Happy Friday! Didn't feel my best but I made it.
Great workout! My arms are feeling the swell!❤❤
2023 NoV REP2 feeling that 💪 pump fire! 🤩
Let's go, Squad!!!
Done! Thanks Sydney 🙏 nice weekend everyone 😘
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!
Thanks!
Loved it!💪🏽
Thank you!!!💪👍💐
Loved it!!!
Loved!
Thank so much
you are so right= be gratful for where I am right now! Grateful for what I can do! That I do do. Cheers everyone!
Wow nice!
Feeling Swol! Didn''t get enough sleep, and might be late for work but did it anyway 💕 Thanks Sydney 😁
ARM DAYS ARE THE BEST DAYS 💪🔥 Feeling SWOOOLLLL.... thank you Sydney 💜 Happy Friday Friends🌼🌞
CRUSHED IT!! #REPS2 💪🏽
Done! 💪
I was looking forward to today's workout and I gave it my all. Thanks for pushing me Sydney.
Happy Friday! We did it together ❤
woohoo! did not feel like doing that- but I am so glad I did!! Feeling Great! Thanks Sydney!
That was great SHAKING!
Crushed it!!!!
Really great, thanks again!
Loved it, can’t wait till the next one! ✌️🙏🏴
Awesome workout! I’m feeling really strong!
Tough upper body x loved that x
Crushed it! 💪🏼🔥
Loved this format! Crushed it!
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!
That was awesome 👏.
You Rock Sydney. 🎉🎉
crushed it!
Showed up! Thanks Sydney!!!
Thank you Sydney!
Omggg amazing workout! 🎉
That was great!! Thank you!!❤❤
Another great workout! Thank you Sydney! xx
Good morning!!! What a pump on the arms💪🏻💪🏻
Crushed it❤💪even added your 20 minute cardio !!! So proud and pumped❤
Yes ma’am ! ❤ 👏🏼 👏🏼👏🏼 This was so worth it! Especially for that selfie 🤳 😂 🫶🏼
Loved this one! Thanks you S & D
💪🔥. Crushed it! Happy Friday everyone
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.
CRUSHed It🎉 feeling the power❤
I was not motivated but showed up anyway. Thank you, Syd for all the motivation.
Crushed it 💪
Another good burner, as alwayssss! 💪💪
Loved, loved, loooved this format! It was amazing to get into each rep! Would like to see more of this ❤
Loved this great Friday pump!
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 ❤
Happy Friday! Feeling strong and tired after that one! ❤
Whew ... feelin extra swoll! Loved that 3 pump set
Crushed it!🏋️♀️💪❤
Love you Syd. 👑💪❤️🔥
Thanks for very powerful training ❤❤❤
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!!
❤Reps II: Wow! Great workout!
Great work ❤
Crushed it!
Holy arms! Thanks Sydney.
That was an amazing workout really felt that
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❤
👏🏼👏🏼👏🏼👏🏼 POWERFUL 💪🏼💪🏼💪🏼💪🏼
you encouragement ment everything today, thanks! totally crushed it
WOOP WOOP. THANKS SYDNEY
Really liked this one!💪
Just finished this workout. Mylanta!!! Made me sweat like crazy!!!! Every workout has become scorching hot. Loving it!!!
Thank you Sydney ❤❤ feeling strong 💪💪
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!
I crushed it 💪 thank you Sydney
Absolute love your workouts and encouraging words! Keep it up, Sydney! 💪
Well done upper body week!💪
My shoulders!!! 🔥🔥🔥🔥🔥🔥🔥
Good one
Crushed those arms 💪💪
Best arm work out to date! 🔥
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!
Awesome workout
Great workout!!! Crushed it!!!
Definitely not motivated to do this, so glad I did. I feel so strong! Thanks Sydney!
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! 💪🏼💪🏼💪🏼🔥🔥🔥🥵🥵🥵🙌🏼🙌🏼🙌🏼