42MIN Bicep, Tricep & Shoulders Workout // Day 25: HR12WEEK 5.0

42 Min Bicep, Tricep & Shoulder Workout is Day 25 in Heather Robertson‘s HR12Week 5.0 program.

This is a great arms and shoulder workout. Heather really fries each muscle group before moving onto the next. First she hits your biceps then you triceps and ends with your shoulders. Then you get a 4 minute finisher that hits all muscle groups again to finish them off.

The exercises are done interval style; each exercise is done for 40 seconds of work followed by 20 seconds of recovery. The finisher exercises are done for 45 seconds of work followed by 15 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. At the bottom of the screen during the preview, there is a small graphic with a weight recommendation–light, medium or heavy.

42 Min Bicep, Tricep & Shoulder Workout is 41:28 minutes; 35 second intro, 4:40 minute warm up and 3:45 minute stretch. Equipment: dumbbells and fitness mat. Heather recommends light to medium dumbbells (5-25 pounds). The weights listed below are what I used.

Circuit 1:

1. Press curl (palms up bicep curls, ends of DBs are pressed together and arms are kept close to sides) (16.5# DBs)
2. Alternating bicep curls (traditional palms up curls) (16.5# DBs)
3. Slow mo bicep curls (traditional bicep curls done to a very slow pace) (16.5# DBs)
4. Repeat #1-3 two more times

30 second rest

Circuit 2:

1. Shoulder smash (similar to a skull crusher but rather than keeping arms stationary from shoulder to elbow, the elbows lower as you lower DBs at an angle so one end of DBs tap shoulders) (12# DBs)
2. Alternating straight press (narrow chest press/tricep press, palms face each other and arms are kept close to sides) (25# DBs)
3. Slow mo skull crushers (done to a very slow pace) (12# DBs)
4. Repeat #1-3 two more times

30 second rest

Circuit 3:

1. Upright rows (Heather calls them “high pulls”) (15# DBs)
2. Alternating upright row (15# DBs)
3. Slow mo shoulder press (palms facing each other, done to a slow pace) (20# DBs)
4. Repeat #1-3 two more times

30 second rest

Finisher:

1. Bicep burnout (fast alternating bicep curls w/ light DBs) (5# DBs)
2. Kickback burnout (bent over alternating tricep kickbacks done to a fast pace w/ light DBs) (8# DBs)
3. Around the world (with palms facing forward and hands in front of thighs, keeping arms straight, raise DBs out to sides then overhead, lower DBs out to sides and back in front of thighs) (8# DBs)
4. Fist pump pulses (arms are raised to shoulder level in front of you with elbows bent at 90 degrees with palms facing you, pulse arms/DBs upward) (8# DBs)

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