Name: Playbook - Chelsea Hofer - 20 Min Arms + Shoulders
Uploaded: 2026-06-23T02:25:41.070Z
Duration: 20 min
Description: 20 Min Arms + Shoulders

Arms with a side of shoulders! Grab 8lbs and up for the workout! We have a warm up, two EMOMs, and an AMRAP! Turn on your favorite tunes and we’ll fly through these 20mins!

• come to a comfortable seat
• lengthen through the spine
• place left hand behind your seat
• inhale, right arm reaches up, over, and twists to the left 
• hold for 5 breaths
• switch sides and repeat

Seated twist

Commandos

- Sit upright on the edge of a bench or box
- Place your hands beside your hips with your palms face down and fingers off the front edge of the bench or box
- Walk your legs forward, so you are supported on both hands
- Keep your body still as you flex the elbows, lowering your body toward the floor, letting your arms do all the work
- Your arms should form a 90 degree angle behind you at the bottom of the movement
- Squeeze your triceps as you extend both arms, pressing through your palms, returning to the starting position

Bench Tricep Dips

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl

Dumbbell hammer curl

Warm Up

Every Minute on the Minute! Complete the reps then rest until top of next minute. No rest between rounds as your recovery is the time between exercises

Complete the reps then rest until top of next minute

- Hold a dumbbell in each hand at the shoulders, using a pronated grip (palm facing forward), your elbows to the side and slightly forward of the body
- Press the dumbbells overhead by contracting the shoulder muscles and extending the elbows
- Pause at peak contraction before lowering the dumbbells back down to starting position with control

DB Shoulder Press

Complete the reps then rest until top of next minute

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl

Complete the reps then rest until top of next minute

EMOM

Complete the reps then rest until top of next minute

- Lying on the flat bench, hold a dumbbell in each hand using a neutral grip (palms facing in), arms extended above your shoulders
- Keeping the elbows in a fixed position, bend the elbows to slowly lower the dumbbells to each side of your head
- Extend the elbows, bringing the dumbbells back up to starting position and flexing the triceps hard in the top position

DB Skull Crushers

Complete the reps then rest until top of next minute

- Get into in a kneeling push-up position with your hands on the ground directly under your shoulders, forming a straight line between your head and your knees  
- Engage your core and squeeze your glutes
- Keeping pressure through both hands, bend the elbows to lower the chest, hips and head toward the floor together as one (Keep the elbows tucked close to your sides)
- Get as close to the ground as possible
- Engage your chest and triceps, imagining you are pushing the ground away from you as you press yourself back up to starting position

Kneeling Tricep Push-Ups

Complete the reps then rest until top of next minute

- Stand with feet shoulder-width apart, holding dumbbells at shoulder height, palms facing in, and elbows bent.
- Bend your knees slightly, lowering your body into a shallow squat while keeping your chest up.
- Explosively push through your heels to stand up while simultaneously pressing the dumbbells overhead. Use the momentum from your legs to drive the weights up.
- Slowly lower the dumbbells back to your shoulders as you prepare for the next rep.

Db Push Press

EMOM 2

As Many Rounds As Possible | Try and see if you can get 3x through in the two minutes!

- Stand tall, holding a dumbbell in each hand at arms length
- Keeping a slight bend in the elbows, raise the dumbbells laterally until they are even with the shoulders
- Pause at peak contraction before lowering the dumbbells back down to starting position with control

DB Lateral Raise

- Stand upright, holding a dumbbell in each hand at arms length, forward of the body, with a neutral grip (palms facing in)
- Hinge forward at the hips until your chest is at or near parallel to the ground, allowing the arms to hang down from the shoulders
- Keeping a slight bend in the elbows, raise the dumbbells outward and upward until they are even with the shoulders
- Pause at peak contraction before lowering the dumbbells back down to starting position with control

DB Reverse Fly

- Stand with your back against a wall and engage your core to push your lower back against the wall
- Walk your feet forward until you lower enough that your hips and knees are bent to 90 degrees, your thighs parallel to the floor and your back is still completely pressed against the wall
- Hold this position with your core engaged for the desired time and rep out your alternating bicep curls

Wall Sit to Alt Bicep Curl

AMRAP

20 Min Arms + Shoulders

Full Body, Full Send ⭐️

The AMRAP was a bit confusing without set reps to shoot for before starting the next exercise. I don’t think you meant walking lunges for 8min, then burpees for another 8min, etc. Is the amount of reps up to our discretion?

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20 Min Arms + Shoulders

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