Arms & Shoulders - Advanced 1

The Arm and Shoulder Advanced Workout
This 16-Minute Arm and Shoulder Workout Video was developed by Jamie Strzepek, a certified Exercise Physiologist with the American College of Sports Medicine and a certified Personal Trainer with the American Council on Exercise. She has a Bachelor of Science in Health and Physical Education and a Master’s in educational ministries.
The Arm and Shoulder Advanced Workout strengthens the muscles of the anterior, medial and posterior deltoid muscle as well as the bicep muscles and the triceps muscles with the use of dumbbells.
This workout has three sets. For the first set of exercises, use a light or medium set of dumbbells for 15 repetitions. For the second set use a heavier medium weight of dumbbells with 12 repetitions. For the third set use heavy dumbbells. You can determine if the weight is correct when the last 2 repetitions are difficult. As the exercises begin to become easier, increase the pounds of the dumbbells while maintaining proper form.
As you continue to progress in engaging in this workout, heavier weights are recommended for an increase in strength, only if the heavier weights are tolerated. Progression to heavier weights should be increased slowly.
The exercises should be performed slowly at first according to your fitness level, age and mobility function.
If performed 2 - 3 times per week, strength will be improved with progressive overload. Wait 48 hours before repeating this workout.
Movements should be modified according to your own personal abilities and limitations.
Warm up the shoulders and arms before beginning the workout.
Advanced Arm and Shoulder Workout
Exercise: Muscles Strengthened
1. Dumbbell Bicep Curls: Biceps
2. Dumbbell Chest Press & Shoulder Press: Anterior and Medial Deltoid
3. Dumbbell Triceps Overhead Extension: Triceps
4. Dumbbell Rows & Reverse Flyes: Posterior Deltoid, Rhomboids
5. Side Lying Tricep Press Ups: Triceps, Core Muscles
Equipment:
1. Pairs of Light, Medium and Heavy Dumbbells
2. Paper for recording exercises and the weights that were performed for each exercise.
3. Water for hydrating
Disclaimer
Not all exercises are suitable for everyone. Before attempting any new exercise take into account factors such as flexibility, strength, and overall health to determine whether or not a particular exercise is appropriate for you. Please take into consideration recent surgeries or other health issues you may have before engaging in any exercise workout that has not been prescribed by your doctor, physical therapist or health professional.
The exercises in this workout video, like any exercise, are inherently dangerous and can result in personal injury. Any injuries sustained from proper or improper use of these exercises is solely the responsibility of the exerciser. Joyfully Fit disclaims any liability from injuries sustained from the use of this workout video and suggests that you consult your health professional healthcare provider before attempting any exercise or exercise program.

[@JohnRoberts71]

Great content thanks for sharing

[@joyfullyfitbyjamie2386]

John, you are very welcome! So glad that you liked it! I appreciate your comment! Have a wonderful day!

[@maritzaslife3980]

Great workout. My first time trying out your workouts on this channel.

[@joyfullyfitbyjamie2386]

Maritza, Thank you so much! I’m glad you liked it! Hope you enjoy the other workouts as well! There is something for everyone! Have you subscribed to my channel? Have a wonderful day!

[@maritzaslife3980]

@@joyfullyfitbyjamie2386 yes a new sub here and then I did the workout.

[@joyfullyfitbyjamie2386]

Maritza, That’s great! How did it go?

[@maritzaslife3980]

@@joyfullyfitbyjamie2386 It went well I love strength training