40 Minute Back Biceps & Shoulders Workout | FLEX - Day 4
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- Опубликовано: 15 июл 2024
- Maximize Your Upper Body Strength in Just 40 Minutes! Prepare to Sculpt Your Back, Biceps, and Shoulders with progressive overload techniques. This focused strength workout is perfect for individuals seeking effective, results-oriented exercises. Take your training to new levels and conquer your fitness objectives with this empowering regimen! Embrace the power of progressive sets, as each move is three rounds lasting 45 seconds each, targeting 8-12 reps per set. Challenge yourself to push beyond limits, aiming to reach failure by the third round. Opt for challenging weights to accelerate your progress. Stay attentive with our up next window, optimizing your rest periods for optimal performance. Included in our session are warm-up and cool-down exercises, making it ideal for busy people seeking impactful results through low-impact, high-intensity training.
Grab your March 2024 FLEX program calendar for accountability here! shorturl.at/wHI29
Exercises:
1. Left Arm Rows
2. Right Arm Rows
3. DB Back Flye
4. Hammer Curls
5. Supinated Curls
6. Hammer to Supinated Curls
7. Seated Shoulder Press
8. Bent Arm Front and Side Raises
9. Rear Delt Flye
10. Mountain Climbers
11. Inchworm hop ups
Chapters:
0:00 - Intro
0:43 - Warm Up
3:43 - Left Arm Rows
6:58 - Right Arm Rows
10:13 - DB Back Flyes
13:28 - Hammer Curls
16:43 - Hammer to Supinated Curls
23:13 - Seated Shoulder Press
26:28 - Bent Arm Front and Side Raises
29:45 - Rear Delt Flye
32:58 - Mountain Climbers
36:13 - Inchworm Hop Ups
39:02 - Cool Down
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LEGAL DISCLAIMER:
All information provided by Royal Change and/or Sydney Cummings is furnished strictly for educational and entertainment purposes only. Royal Change and/or Sydney Cummings is not engaged in rendering medical or professional services. No information is to be taken as medical or other health advice pertaining to any individual's specific health or medical condition. Please consult your healthcare professional before participating in or acting on any recommendation found in content provided by Royal Change and/or Sydney Cummings. You agree that use of the information contained in any content provided by Royal Change and/or Sydney Cummings is at your own risk. Royal Change and/or Sydney Cummings is not responsible or liable for any injury sustained as a result of using the content in this video or any other video provided by Royal Change and/or Sydney Cummings. 
Хобби
I have been so tired lately. I went to failure but had to use a lower weight. Moral of the story is I did my best and I am proud!
That’s ok though. I couldn’t workout for two weeks in February because I got sick and I’m just getting back to my regular weights. 🎉❤You still came to crush it, and you did. 🎉Give your body rest when it needs it and go hard when you can and you will keep killing it. 🤗 hugs
TGIF!!!! Flex it!! 💪
Gosh Sydney I really felt being double your age + with this work out! Back home after being away minding some gransons ....Still stuck with you even did the sneaky push up ! 72 tomorrow and still here and feeling good. Have a good weekend every one.Also thanks to those who have already wished me a happy birthday.. every day with good health is a good day. Stay exercising!
Amazing work out! I did this with my mom and she yelled “OMG SYDNEY!!” When we were only 10 mins in 🤣 Feels so good 💪🏼💪🏼
TGIF 🎉what an awesome push! This week has been amazing. I feel every muscle in my body. The burn is real! ❤ 😃
Love seeing what my workout is before I go to bed as I am off today. 😂. Let’s go back, biceps and shoulders! Thanks for doing this for all of us Sydney!
Good morning everyone!!! Woohooo. Love working back and biceps . Day 4.. Let's Rock this Party 🎉👏💪
Morning Chris! You crushed this workout 💪Great Job 🎉!
Good morning Chris! You got this! Let's go!
I’m a few days behind everyone but ohhhh ya I’m gettin ripped😅 I love the back biceps combo too❤
F.L.EX = F.ailure L.ifting EX.tremely proud of me and thankful to Sydney for her incredible program and advice.
To all the ladies "happy woman's day" today. Bless up from Jamaica.
Used my 25’s for my rows!!! I’m definitely pushing myself!!! Happy Friday!!!
Rockstar 🙌
That's awesome!!
Morning/Evening Everyone! Wow my shoulders are 🔥! This is how you start a Friday💪Let’s Gooo!
Happy Friday Squad!
This week has been awesome! Love that each day was broken down by muscle groups so we can really focus on strengthening those parts.
Good morning Everyone! Back, biceps and shoulders 💪 workout crushed. We got this.....we are strong!! Have a great Friday!
I❤ these split workouts. It's old-school weight training and it's a great way for beginners to learn and vets to really mind their form and quality.
we did it! I'm off every Friday so its a little later start for me - almost let self talk me into not getting up and working out today but my stronger determination self won! Have a great weekend everyone
Love working the upper body. Great workout !!!!!
Flex Friday fitness 💪🏼 let's do this
Morning Maggie! We Crushed This💪
@@farrahmcclarity had to bank this one today it'll be double up for me tomorrow 💪🏼😯 well done for crushing it 💪🏼
Woo!! Made it!! We are in control of the small parts of our workout destiny!! Let’s do it
Thank you Sydney! happy international women's day. Thank you for the gift of your free workouts. THANK YOU TO YOU AND THE TEAM!
I get that they are free as in we are not paying but it’s not like she isn’t making money from her workouts. If she wasn’t, she wouldn’t be making them.
@@nicoleschultz9171 even though she is making money, she doesn't deserve heartfelt thanks?
Crushed it!! Went hard the whole time! Also almost a week of tracking food and I feel so much better 🎉
Excellent Friday Workout! Shoulders were hurting but I continued!
Pure strength! Loved it
Happy Friday everyone 💪🇬🇷🥳☀️
Good morning everyone. Excellent work out. Love Sydney's attention to form. This is more than I could ever get working out on my own at the gym. Thanks so much Sydney. 💌🥰
Good morning upper body! Crushed It!!
Good morning everyone back & biceps 💪 do it later this morning
Great workout…loved adding the cardio push at the end to just finish it off!
Great TGIF finish to my week 🙌🏼
Fire fire fireworks!!! Crushed it anyway... Thank you so much Sydney.. Fabulous Friday to everyone.... 👍✌❤🙏🙏.
I can’t feel my arms 🥵💪🏼🔥. This program is absolutely amazing. Great job, everyone, for CRUSHING it 👏🏼. Thank you for this one, Sydney ❤️!
I crushed it 💪🥵 thank you so much Sydney
Happy women's day everyone
Yes, First Flex Friday and we loved it! Thank you. Have a God given great day!
The burn is real! 😅 crushed it - thank you!
I love me some push-ups. And I am now in love with our new shoulder move.
This week has been so empowering for me!! Pushing into failure each day is making me feel so strong for pushing into weights that I don’t normally use
Same here!! 🎉
Good morning!!!!!!!!! The shoulder raises today were so tough! Thanks for helping me, us, push ourselves to our limits!!!!!!!!!!!!!!
Crushing these workouts and feeling stronger! 💪🏼
OMG! That finisher! Great Flex! 💪
Crushed it! 💪🏼 thank you, Sydney! ❤
Crushed it... But man was I still so sore even with our rest day! ❤ Love this program!!
I agree. Woke up this morning with arms/shoulders still sore from 2 days ago. Good luck on recovery today!
Love you Sydney! Been doing your workouts for years now. You are amazing! Thank you empowering women to be in control of and love their bodies!
Love these full, all muscle groups, pull and push, twice a week, arm armouts. Looking forward to rounds 2, 3 and 4!
What is tomorrow, do you know?
Oh my word, that was intense from start to finish, amazing amazing workout!!
So loving FLEX 2024! I'm surprising myself with how I'm able to bump up to weights I don't normally use!
24 FLEX the 🔥 in 💪🏼 is NOJoKe! The sounds from failure are violent 😂 Getting stronger - I AM IN CONTROL❗️
Had to drop down multiple times today, pushing to and past failure, goin for gains! 💪🏼💪🏼
Feeling strong!!! All thanks to you Sydney!
I crushed it 💪 Happy, healthy and strong ❤
Good morning. Great workout 💪🏾
Great Workout!! Did not feel like it but got it done! 💪🔥
Good Morning Sydney! Love working upper body!!! Thanks for all you give us! Have a blessed day!
I've been loving the flex program so far. Targeting every muscle and focusing on 3 rounds of each exercise 🙌🏾🙌🏾💪🏾💪🏾💪🏾
Wow! She's pushing us. I crushed it, did you?
Morning fit folks, spice 🔥 📛 loved loved it.
Love upper body love pushing myself to failure great Friday pump
So good!! Thanks Syd! ❤🎉
Wow! Arms are on 🔥! Thank you!! Feeling stronger each day!! Ready to fuel my body for the day! 💪🏽💪🏽💪🏽
Happy Friday!! Great workout! Thanks Sydney
Good morning got the workout done and I feel wonderful. Thank you!!!
Great workout! 💪🏾Thank you ❤️
I’ve been working out for 9 years now and I’ve NEVER been able to figure out how to engage the correct muscles when doing bent rows… UNTIL NOW! All it took was for Sydney to say “scapula retraction”, and I was able to make that mind muscle connection! Woohoo!
Tracking g my protein drinking water and feeling good in my sleep !love this work out
Crushed it!!! Sydney!!!! I did supinated curls with 15lbs!!!!
Yes, biceps and shoulders are feeling pumped! 💪🔥It was nice having that 30 seconds in between exercises after going all out with each set. I needed it! 😅
Woo hoo upper body done
Great workout!
Omg my back and biceps 😱 best pump in a looong while!!
Wow. What a workout. Flew by. But the muscle Failure and heavy weights were there. Loved it!
I feel so good and so strong, and that's thanks to Sydney!
Absolutely loving this Flex program!!!! 💪🏻
Loved that one! I had to do my leg workout yesterday and those mountain climbers killed me, my quads were burning! Lol
I crushed it! Thanks, Sydney and Dustin, for this super awesome workout! Love and appreciate you both xoxo 👌 💪 🔥 🥵 ❤️ 😘
That was tough, but good!!
YES BABY YES!!!!! 🥰😍🥰😍😍😍
Wonderful workout - my arms were shaking while we stretching 🎈!
I really felt that connection today with my rows...thank you for your teaching while we are working out. Thank you Sydney 🖤 ❤💛 🇦🇺
This workout was humbling!! I think my upper body is strong and then it's like, "nope, take it down a notch."
Happy International Women's Day to all the women who make the world a better place.
This was brutal! I loved it! Thanks!😊
Yes! 👑💪❤️🔥
55 yrs young, just starting out, 3rd workout with you and I kick my butt. Thank you.
Crushed it 🎉!!!!!!!!
Flex day #4 ✅
🎉🎉🎉🎉💪🏻💪🏻💪🏻💪🏻🎊🎊🎊🎊🥇🥇Celebrating my flex! What an amazing workout!! The finisher was
The back support helped me to find a new heavy weight on shoulder press.
Upper body on fire 🙌
I crushed it!!!
I made it to the cooldown 🙏💪🥵
Loving these upper body with a little cardio burn out. Such a great push!
Phew! That was tough, but I did it!
Day 4 done !! 🎉
Great post workout chat today!!!!
Great workout!. I crushed it.
Great workout 😊 my biceps are Strong!
Thanks Sydney for a good upper body burner, crushed it💪💪💪💪💪💪🔥🔥🔥🔥😊
Loved this! I can’t say how much I LOVE arm days 🎉🎉
❤️ 😍 💖 LOVE this program! Thank you!
Done! Crushed!
Golly that was awesome. Loving it. Thank you Sydney.
So good🥵!!! My favorite...back and biceps 💪🔥 Thank you Sydney for an amazing start to my day💜
Happy Friday all🌼🌞
What a way to end my week! I hit failure a few times and had to drop weight, and the sweat was pouring off of me! Tomorrow is deep stretch and recover day!