Ready to strengthen and sculpt your upper body in just 20 minutes? In this quick but effective arm day workout, we’ll move through one long circuit repeated three times to target your chest, shoulders, back, and arms. Each exercise is performed for 45 seconds with 15 seconds of rest, keeping your heart rate up while building lean muscle. All you need is a set of dumbbells (5–20 lbs depending on your level) and a bench or sturdy chair for support.
This routine includes chest press, chest fly, overhead press, bent-over rows, alternating bicep curls, tricep dips, and lateral raises to help tone and strengthen your entire upper body. It’s simple, efficient, and perfect whether you’re just starting your fitness journey or looking for a quick strength session you can do at home.
Press play, grab your weights, and let’s move.
DO WHAT MOVES YOU!⚡️
Erin
#armworkout #upperbodyworkout #dumbbellworkout #homeworkout #womenwholift
✨ Don’t forget to subscribe and turn on notifications—we’re just getting started!
🔗 Helpful Links:
🚀 The 90-Day Reset Coaching Program: https://bit.ly/EatMoveRestReset
💪 Try UpLift, my 6-week strength program: https://bit.ly/4hea7h2
🔥 Continue with UpLevel for 10 weeks total strength: (coming soon!)
🍏 Join us on our main channel @EatMoveRest for recipes, grocery hauls, family vlogs & more
👋 Follow & DM me to say hi on Instagram: https://instagram.com/erinstanczyk
📲 Join the EatMoveRest Club & get access to our app: https://eatmoverest.com/club
📚 Grab my cookbook (currently 61% off on Amazon!): https://eatmoverest.com/book
This routine includes chest press, chest fly, overhead press, bent-over rows, alternating bicep curls, tricep dips, and lateral raises to help tone and strengthen your entire upper body. It’s simple, efficient, and perfect whether you’re just starting your fitness journey or looking for a quick strength session you can do at home.
Press play, grab your weights, and let’s move.
DO WHAT MOVES YOU!⚡️
Erin
#armworkout #upperbodyworkout #dumbbellworkout #homeworkout #womenwholift
✨ Don’t forget to subscribe and turn on notifications—we’re just getting started!
🔗 Helpful Links:
🚀 The 90-Day Reset Coaching Program: https://bit.ly/EatMoveRestReset
💪 Try UpLift, my 6-week strength program: https://bit.ly/4hea7h2
🔥 Continue with UpLevel for 10 weeks total strength: (coming soon!)
🍏 Join us on our main channel @EatMoveRest for recipes, grocery hauls, family vlogs & more
👋 Follow & DM me to say hi on Instagram: https://instagram.com/erinstanczyk
📲 Join the EatMoveRest Club & get access to our app: https://eatmoverest.com/club
📚 Grab my cookbook (currently 61% off on Amazon!): https://eatmoverest.com/book