22 Minute Drop Set Upper Body Workout
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Get ready to burn out your whole upper body with this drop set sweat sesh.
What you will need:
- Dumbbells, ideally a set of heavier and lighter weights
Warm-Up:
- Included in workout.
Workout:
- We are doing a classic drop set. With each exercise we are starting with 10 reps. Once we have completed 10 reps of each move we start back at the beginning and perform 9 reps. Continue this until you’ve reached 5 reps.
Exercises:
- Arnold Press – Grab your weights and lift your arms up in front of you so they are at a 90-degree angle with your palms facing your face. As you raise your arms above head rotate your shoulders, so your palms are now facing away from you above your head. Return to starting position.
- Bicep Curl – Just a classic bicep curl, be sure your elbows are staying locked in at your side to ensure you are fully engaging your biceps
- Triceps Push ups – This for me was by far the hardest movement. On your knees or toes, be sure you are keeping your elbows tucked in close to your side to ensure you are targeting the triceps more than the chest.
- Forward Shoulder Raise – with the weights in your hands, start with them down in front of your thighs. With control, lift the weights straight out in front of you until you reach shoulder height. Return to starting position.
- Single Arm Back Row Right- With the weight in your right hand, your left leg in front and your right leg back so you are in a light lunge, hinge at the hips and bring your chest towards the floor. With your right hand reaching towards the floor while keeping your back straight lift your elbow behind you towards the sky. Keep the weight between the hip and chest. Squeeze your back at the top and slowly with control release back to starting position
- Single Arm Back Row Left – same as above.
Cool down/Stretching:
- Complete 5-10 minutes of nice gentle stretching.
Make today Badass,
Kaylie
That was amazing! Loved it
YAY I am so glad!
Oh those shoulder raises!!!!
haha ya my shoulders were on FIRE
Great work out….a little sweaty and yes the push ups were definitely challenging. Loved the side stretch at the end….felt great!
Glad you enjoyed babe! <3
Love working out my arms as well! Great workout!!!
Glad you enjoyed! xx
all done!
8 of 100! Shoulder raises and tricep pushups were tough, had to drop to one of my weights for the raises!
Boom!!!! and agreed those moves are TOUGH
Sore from Ashs’s Monday workout and sick as a dog but still feel badass after digging deep to get this baby in today! Thanks as always!
oh no! I hope you feel better soon you poor thing!!!
This workout made me feel especially badass because I apparently need to get heavier weights!!!!! Found some of the moves too easy with my heaviest weights!!!!!!
YAYYYYY that is the BEST feeling! Treat yo self to some heavier weights boo
I LOVED this one! Seeing how frigging badass you’ve become with your upper body strength really pushes me to go heavier!
Agh thanks Kate, that means so much :)
? feeling strong!
I bet you are! So happy you were able to do this!!