Bicep, Tricep & Shoulders Workout // Day 26 HR12WEEK 2.0

Bicep, Tricep & Shoulders Workout is Day 26 in Heather Robertson‘s 12 Week Program. This is a solid upper body strength workout. Heather works each muscle group mentioned in the title thoroughly. In fact, each muscle group gets is own circuit devoted to it. This workout is made up primarily of isolation exercises but each circuit contains at least one compound exercise that also works other muscle groups. You even get a bit of lower body in this workout with squats and bridges (while working arms or shoulders at the same time). This workout contains 3 circuits; each circuit is devoted to a muscle group and contains 5 exercises. You will do each circuit twice. The exercises are done interval style: 40 seconds of work followed by 20 seconds of recovery. There is a timer in the lower right hand corner of the screen counting down your intervals and recoveries. During the recoveries Heather previews the next exercise. Since this workout is only 41 minutes, I used Caroline Girvan‘s 15 Min Dumbbell Arms & Shoulders workout, which actually complicated this workout perfectly.

Bicep, Tricep & Shoulders Workout is 41 minutes; 4 minute warm up and 5 minute stretch. Equipment: dumbbells and a fitness mat. Heather is using 10, 15 and 25 pound dumbbells. The weights listed below are what I used.

Circuit 1:

1. Press curls (bicep curls with palms facing ceiling, elbows pressed into sides and ends of DBs pressed together) (15# DBs)
2. Wide bicep curls (forearms/DBs are open to sides, elbows are pressed into sides) (15# DBs)
3. Bicep rotation (start in hammer curl, raising DBs until the are at shoulders, when you lower DBs open arms out to sides with palms facing ceiling, reverse motion back to start) (15# DBs)
4. Hammer curls (alternate arms, palms face body when curling) (16.5# DBs)
5. Curl, press & twist (stand w/ DBs at sides, do a hammer curl and when DBs are at shoulder level do a double arm overhead press while also twisting torso to one side, alternate sides when doing overhead press) (15# DBs)
6. Repeat #1-5

30 second rest

Circuit 2:

1. Tricep push ups
2. Tate press (lay on back, knees bent and feet in floor, DBs are extended to ceiling with palms facing feet/legs, bend elbows bringing ends of DBs to chest then straighten arms again) (11# DBs)
3. Skull crusher (lay on back, knees bent and feet close to glutes, raise hips into bridge and hold isometrically throughout interval, arms are raised to ceiling holding a DB in each hand, bend elbows bringing DBs behind head then return to start) (11# DBs)
4. Tricep press (overhead tricep extension/French press) (one 25# DB)
5. Tricep kickbacks (13# DBs)
6. Repeat #1-5

30 second rest

Circuit 3:

1. L-raises (one arm does a straight arm front raise while the other arm is doing a straight arm side raise at the same time, alternate arms) (8# DBs)
2. Kneeling press (in kneeling lunge do a single arm overhead press) (one 16.5# DB)
3. Repeat #2 on other arm
4. Squat & front raise (squat while doing a double arm front raise, lower arms when you stand) (5# DBs)
5. Push press (holding DBs at shoulder level, squat and when you stand do an overhead press) (16.5# DBs)
6. Repeat #1-5

For more info on Heather Robertson’s workouts and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.