20 Minute 300 Rep Arm & Shoulder Workout

by Kaylie Ginn | Feb 17, 2020 | Members, Under 20 Minutes, upper body, Weighted Workouts, Workouts | 37 comments

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20 Minute 300 Rep Arm & Shoulder Workout
Print Workout Here

You Queens have been asking for more arms, so your wish is my command, ENJOY

What you will need:

Dumbbells, ideally a set of heavier and lighter weights

Warm-Up:

Included in workout

Workout:

We only have 3 moves today. We will perform 10 reps of each move, a total of 10 times which = 300 reps!

Exercises

Shoulder Press – – grab a set of weights and bring your arms up to shoulder height with your palms facing forward and hands in the sky. Simply extend your arms straight above your head and return to starting position
Bicep Curl – you know the drill girls, grab a set of weights and start curling. Keep your elbows locked in at your side, your shoulders back and the weight in your feet disrupted evenly
Tricep Dips – Using either a chair, bench or coffee table, place your hands on the edge with your palms down, fingers towards your body. You bum should be close to the bench, but not resting on it. Slowly lower yourself down using your triceps and then pushing through your palms, drive yourself back up to the top. Remember, we are not using our legs to lift us up and down, we are focusing solely on our triceps

Complete 5-10 minutes of nice gentle stretching.

Make Today Badass,
Kaylie

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37 Comments

Daniella on February 17, 2020 at 1:16 pm

Family day workout with my daughter…..triceps were killer but enjoyed the challenge!
Reply
- Kaylie Ginn on February 18, 2020 at 1:59 pm
  
  Love that you two it together, thats so sweet :)
Andria684 on February 17, 2020 at 8:36 pm

Love working arms ??
Tricep dips were hardest. I need a weight between my 10s and 20s ?
Reply
- Kaylie Ginn on February 18, 2020 at 2:00 pm
  
  YES! get yourself some 15’s girl!
Karyn Ngo on February 18, 2020 at 6:56 am

Those triceps dips were killer. Loved that one! Thanks for the great workout!
Reply
- Kaylie Ginn on February 18, 2020 at 2:00 pm
  
  Ya my triceps were feeling that one hard too!
April Patch on February 18, 2020 at 5:33 pm

Cameron and I are done!! Thanks beauty!! He likes the workouts, but curses you ladies some days. Don’t worry, I take the flack for you!
Reply
- Jennifer Wiggans on February 19, 2020 at 6:28 am
  
  Thanks Kaylie
- Kaylie Ginn on February 19, 2020 at 9:14 am
  
  hahaha I love it, go Cameron!
Elizabeth Quail on February 19, 2020 at 6:12 am

?
Reply
lisakvapil on February 19, 2020 at 10:37 am

ooo…my arms and shoulders are on FIRE!
Reply
- Kaylie Ginn on February 21, 2020 at 12:05 pm
  
  YESSSSS atta girl
Michelle Fraser on February 19, 2020 at 10:56 am

Great workout! Tagged it on to a short lower body one I did since I didn’t know how much time I’d have :) Thanks!
Reply
- Kaylie Ginn on February 21, 2020 at 12:03 pm
  
  What a great combo!
l_ashbourne on February 19, 2020 at 2:34 pm

Those tricep dips! Loved it!
Reply
- Kaylie Ginn on February 21, 2020 at 12:03 pm
  
  YAY so glad you were digging it
Kendra Lawrence on February 19, 2020 at 3:45 pm

Loved it!! More arms please!!
Reply
- Kaylie Ginn on February 21, 2020 at 12:02 pm
  
  You got it!
Tanny1107 on February 19, 2020 at 6:49 pm

One day I will have arm muscles thanks to you haha
Reply
- Kaylie Ginn on February 21, 2020 at 12:02 pm
  
  Hell yes you will!!!
Kristina Bergeron on February 19, 2020 at 8:44 pm

Love that ripped feeling afterglow!
Reply
- Kaylie Ginn on February 21, 2020 at 12:01 pm
  
  Hell YES love me a good arm workout
Kate Stock on February 21, 2020 at 12:18 pm

Holy hell! I remembered that one being tough! Still tough! Lol banged it out in our hotel room!
Reply
- Kaylie Ginn on February 21, 2020 at 1:25 pm
  
  You are on FIRE lately babe, its so inspiring
julieboak on February 21, 2020 at 1:45 pm

I found the tricep dips the most challenging. Wyatt thought the shoulder presses were the hardest.
Reply
- Julie on February 23, 2022 at 4:57 pm
  
  Shoulder presses were a killer this time! Thanks Kaylie, bookmarked for another time ?
- Ashley Dale Grant on February 25, 2022 at 6:54 am
  
  Fantastic!!
JCleary on February 23, 2020 at 10:45 am

Love arm workouts! Tricep dips – yowzers! But also excited to say its time for new weights!!!!
Reply
- Kaylie Ginn on February 26, 2020 at 10:37 am
  
  YESSSSSS time for new weights is so exciting!
Michele on February 26, 2020 at 6:14 am

✅???
Reply
- Ashley Dale Grant on February 26, 2020 at 8:32 am
  
  You rock
JDix13 on February 26, 2020 at 9:39 pm

done
triceps get me every time
Reply
Val_longauer on July 16, 2020 at 10:18 pm

Just went back and did this one for the second time! Love it!! Tricep dips definitely need the most work!!
Reply
Sandra T on February 23, 2022 at 6:18 am

Arms are on fire! Keeping strong. Thanks
Reply
- Ashley Dale Grant on February 25, 2022 at 6:54 am
  
  No wonder your arms were sore…lol!! This was a doozy!
cmccallion on March 6, 2022 at 8:33 pm

Love working out the arms. Feeling good. Nice to be back at it (again)!
Reply
- Ashley Dale Grant on March 10, 2022 at 7:30 pm
  
  So pumped to see your name! Way to wrap up last weekend and start the week Catherine!

20 Minute 300 Rep Arm & Shoulder Workout

37 Comments

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