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Arm Workout Focused on Back & Shoulders

Happy Monday morning, sunshine!  We’re off to a good start with sunshine this morning and several goals set to accomplish.  I’ve become a big fan of what several folks call “top six” or “top three” where you pick the three or six goals that are MUST accomplish each day and focus on those.  But before we get too off topic, it’s time for an arm workout!

As you’ll notice below, I’ve been regularly focusing on cardio recently, working up my endurance for the hiking and mountain biking we have planned for our wedding week,  We tested out one of the “advanced” hikes out in Vail this past weekend… and I’m glad that I’ve been training and preparing.  But that doesn’t mean that I should be ignoring my resistance workouts.  Fitting in this arm workout and similar strength workouts, as well as my usual resistance workouts makes for a well-balanced week,  Extra points when I can fit in some light yoga and a more focused stretching day.

Arm Workout _6 27 16

I often realize that I neglect my back in my workouts.  Luckily, most of your back is a major part of your core that we’re using on a regular basis.  But targeting this muscle specifically definitely has its benefits.  (Note, back/shoulder workout last shared in January.)


Below are examples of some of the moves include that I often see done incorrectly with some tips that I like to keep in mind.  Please let me know if you’d like me to add in any pieces that are include in the workout that aren’t seen below.

Lateral Raise

Lateral Raises (deltoid). With a slight bend in your elbows, raise the dumbbells away from the sides of your body until your arms are parallel to the floor.:

via Sprint 2 the Table

Keep your neck long and your elbows slightly bent.  Lift your arms all the way until they are parallel to the floor.  Move slowly through this move, because a lot of the work is completed in the movement itself.

Shoulder Press

Hold a dumbbell in each hand just above the shoulders, palms facing in. Straighten the arms above you. Bend the elbows coming back to the starting position to complete one rep.: vie PopSugar

For this move, as well as any standing moves involving dumbbells, keep your booty tucked under to support your core.  Shoulder Press includes keeping your dumbbells facing your ears the entire time.

Reverse Flies

Back exercise w dumbells.:

via Womens Health

Knees slightly bent and tailbone tucked under.  Bend down to almost parallel to the ground (I struggle with that) with a VERY straight back.  Similar tot he lateral raises, keep your elbows slightly bent and raise your arms to they are in line with your body.  Our primary goal here is to have a strong base so that we’re targeting the right muscle groups.

Tricep Dips

Triceps dips are a simple way to tone shoulders and upper arms, but while the move seems basic, it can be easy to do it incorrectly. Make sure you aren't rolling your shoulders forward, and don't just lift and lower your butt; focus on bending your elbows and strengthening your arms to ensure you're focusing on your triceps. Find out how to do a triceps dip here. Source: POPSUGAR Studios:

via PopSugar

Make sure that it feels like you’re leaning back slightly so that your shoulders are over your hands.  Keep your booty where it is compared to your body and make sure that any of the downward / upward movement comes from you bending your elbows.  Your hips should not be swinging up or down at all.


Weekly Workouts

At this point in the week, I like to review my past week of workouts to consider what I’m doing well and what I can improve upon in the coming week.

Monday: 30 minute treadmill hill climb

Tuesday: 30 minute elliptical workout

Wednesday: Off day

Thursday: Off day

Friday: Kayla Itsines’ Summer Sweat Series Arm and Total Body workouts

Saturday: Deluge Lake Hike in Vail (Advanced, as it’s quite steep)

Sunday: Off day

As I mentioned, this week was pretty heavy on the cardio, but that was intentional.  This week, I’d like to fill my off days with a couple more resistance and strength workouts, as well as one active rest day full of stretching or some yoga.


How was your week of workouts?

If you have any favorite strength workouts from your own blog, please mention them in the comments section below!

Create a great day!

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