This arms and shoulders strengthening workout is NO JOKE! Working in tri-sets we will target the triceps, biceps and then shoulders. Choose heavier weights for this workout, because our focus will be on slow & controlled reps so you can really build your strength.

And... stay till the end for a fun cardio, arms & shoulders finisher.

Day 9 of the 21-Day Fit & Fierce Challenge.

Tools: a pair of light, moderate and heavy dumbbells

3 x 40sec
Skullcrushers :
Kneeling tricep extensions
Tricep burnout kickbacks

3 x 40sec
Crush curls
Negative curls
Bicep burnout

3 x 40sec
Arnold press
Arnold press
Bent over rear delt row

FINISHER
1 x 60sec
Weighted jabs :35
Weighted jacks (alt: low impact jack)
Plank ups