If you want to look great in a strapless dress or bikini, then you can’t neglect your arms and shoulders. With this rock your arms and shoulders workout, you’ll be building a sexy set of arms and shoulders which are strong and look fantastic wherever you are, whatever you’re wearing.



This workout requires a pair of dumbbells.
The weight should be challenging.
For each exercise do 5 sets of 4 – 6 reps.

Warm Up

Shoulder Circles
Arm Circles
Arm Swings


Shoulder Press
Upright Row
Side to Front Raise (light weight : 3 sets : 15 reps)
Hammer Curl
Skull Crushers
Overhead Tricep Extensions
Biceps Curl

Cool Down

Your usual cool down and stretching.


This is a strength training workout, which will build tight, dense muscle, which when combined with fat loss will give you that sought-after defined look.
It is important that you use a weight which is heavy enough as to be challenging – i.e. you can just reach your top rep range (6).
If you can easily do more reps then it means you should increase the weight to make it more challenging!
Clean eating + strength training + cardio = great results!

Exercise Disclaimer

In the interest of your safety, it is important to check with your physician before beginning any exercise program and to exercise according to your fitness level and capabilities. If you have any questions, please seek the guidance of a health professional.

Exercise Videos

Warm Up


Enjoyed this workout? Let us know in the comments section below!

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