18 Minute Arm Drop Set Workout

by Ashley Dale Grant | Oct 7, 2019 | Drop Set, Members, Under 20 Minutes, upper body, Workouts | 26 comments

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18 Minute Arm Drop Set Workout
Print Workout Here

I thought hey…we did a leg drop set last week, let’s do an arm drop set this week!

What you will need:

Set of weights (with varying amounts if possible)

Warm-Up:

Arm circles, open and close movements, shoulder rolls, etc.

Workout:

We’re going to be doing each exercise below consecutively, starting with 10 reps and moving down rep by rep until we reach 1 rep each of each exercise.

Exercises:

Bicep pulses – Straight up squat to get the body warm. Be sure to adjust your knees and toe positioning so it’s comfortable on your knees!
Open the Window + Shoulder Press – The open the window is hard to explain, so I would prefer you watch for demo!
Triceps Push-Ups with Alternating Back Rows – Holding the weight in table top position, you’re going to complete one triceps push-up with your elbows nice and close to your body. Following that, you’re going to keep those abs engaged while you alternate back rows to work the mid-back!
Supine Chest Presses – Lying on your back with your knees bent and feet on the floor, you’re going to complete chest pressed with the weights, but starting with your elbows close to the body and then turning it around so your palms are facing your feet. Repeat!

Cool down/Stretching:

Complete 5-10 minutes of nice gentle stretching.

Make today badass,
Ashley Dale Grant

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26 Comments

julieboak on October 7, 2019 at 12:00 pm

feeling strong!!!!!
Reply
- Ashley Dale Grant on October 7, 2019 at 9:04 pm
  
  Way to start your Monday Julie!
Krysta Dudley on October 7, 2019 at 12:10 pm

ASHLEY, MY ARMS ARE SLAMMED!! Oh my those tricep push-ups almost killed me! Feeling strong, thanks lady!
Reply
- Ashley Dale Grant on October 7, 2019 at 9:04 pm
  
  I was kind of going for that!! Hahaha. Glad you enjoyed it!!
Lisa Zapfe on October 7, 2019 at 2:36 pm

Loved this one thank you!
Reply
- Jennifer Wiggans on October 7, 2019 at 6:52 pm
  
  Wowzers my arms are done…my hands feel like their vibrating!
- Ashley Dale Grant on October 7, 2019 at 9:05 pm
  
  Mine felt the same!! Awesome work Jen!! Hope that shoulder is getting better for you!
- Ashley Dale Grant on October 7, 2019 at 9:04 pm
  
  You’re most welcome, Lisa!!
AWhitcombe on October 7, 2019 at 7:35 pm

Oh hey there. Been awhile ;)
Reply
Kristina Bergeron on October 7, 2019 at 9:00 pm

Just coming back from an injury setback which had me in a slump feeling pretty sorry for myself. Arm workout must have been meant to be! Perfect time to get back atter but not push the knee!
Reply
- Ashley Dale Grant on October 7, 2019 at 9:05 pm
  
  Yes what a great workout to start with!! Glad you’re feeling better. Take it easy on that knee!!
- Ashsavage on October 10, 2019 at 1:24 pm
  
  That was tough I had to skip the tricep push ups it wasn’t comfortable for me , feeling a bit bummed I don’t have the energy I had last pregnancy
Tlenny on October 8, 2019 at 9:43 am

Burn baby burn! My grip is killing me lol! Good, quick workout! Love it
Reply
- Ashley Dale Grant on October 9, 2019 at 4:32 pm
  
  My grip was the same!! Way to knock it out of the park!
TJ1977 on October 8, 2019 at 10:15 am

Woot woot! I took a few weeks off for some self care and strictly yoga but have decided to try 1-2 RF workouts/week plus daily yoga. This was PERFECT to ease back in! Burpees would have had me running! Hahahha! Thank you so much!
Reply
- Ashley Dale Grant on October 9, 2019 at 4:32 pm
  
  I think that’s a fantastic idea!!
janchoi on October 8, 2019 at 6:06 pm

Was battling a headache so it was a nice one to do. Wanted to skip it but glad I did it. The stretching helped.
Reply
- Ashley Dale Grant on October 9, 2019 at 4:32 pm
  
  I’m glad you didn’t as well!! Sometimes it really does help!
Shannon on October 9, 2019 at 7:46 pm

Just did this workout, it was great. Quick and dirty and I can definitely feel it in the arms! Thanks Ash!
Reply
Kate Stock on October 10, 2019 at 9:49 pm

I can’t feel my arms after this and Tuesdays class with Kaylie ??
Reply
Octane on October 18, 2019 at 5:33 pm

Love this ! Had to do a bridge while doing chest . Thought of you Kaylie. lol why not ?‍♀️
Reply
Val_longauer on June 30, 2020 at 11:35 am

Ash, this arm workout was awesome!! Loving the archives of past workouts!!
Reply
Julie on October 3, 2022 at 8:25 am

Love a good arm workout!
Reply
- Ashley Dale Grant on October 9, 2022 at 11:14 am
  
  I bet your legs and knee enjoyed the break, and hope those arms were a burning!
Sandra T on October 7, 2022 at 5:51 am

Done! Arms are rubber. Love dropsets!
Reply
- Ashley Dale Grant on October 9, 2022 at 11:13 am
  
  Awesome push, Sandra!

18 Minute Arm Drop Set Workout

26 Comments

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