Get Stronger Shoulders & Biceps in Just 20 Minutes at Home

About This Workout

⏱ Format: 40s Work • 20s Rest🔁 Repeat Each Exercise Twice Before Moving On🏋️ Equipment: Heavy Dumbbells💪 Focus: Strength • Muscle Building • Controlled Tempo

Workout Chapters

1. 0:00Intro
2. 0:10Warm-Up
3. 2:00Standing Overhead Press
4. 3:00Standing Overhead Press
5. 4:00Alternating Bicep Curl
6. 5:00Alternating Bicep Curl
7. 6:00Lateral Raise
8. 7:00Lateral Raise
9. 8:00Hammer Curl
10. 9:00Hammer Curl
11. 10:00Arnold Press
12. 11:00Arnold Press
13. 12:00Upright Row
14. 13:00Upright Row
15. 14:00Drag Curl
16. 15:00Drag Curl
17. 16:00Curl to Press Finisher
18. 17:00Curl to Press Finisher
19. 18:01Cool-Down