Chris Freytag

10-Minute Bicep, Tricep, and Shoulder Workout

Chris Freytag
Sign in
Duration:   13  mins

Are you ready for a beautiful, strong upper body? Join us for this amazing 10-Minute bicep, tricep and shoulder workout. Whether you’re looking for a quick 10-minute workout for your day, or a great upper body challenge that you can tack onto your cardio workout, these 10-minutes will do the trick! So pick up some dumbbells and join GHU TV for this upper body challenge.

If you’ve been trying your best to figure out how to lose arm fat and aren’t getting anywhere, let Chris Freytag lead you through this basic bicep, tricep and shoulder workout. These are tried-and-true strength training moves that actually work! Cremes and lotions will not get rid of those crepey, saggy arms! And simply losing weight is not going to do it either. You need to strength train! Building the muscle below the skin is going to shape, tone and strengthen your arms and shoulders making them not only stronger, but super shapely! Don’t underestimate what a 10-Minute Upper Body Workout can do to help strengthen and tone those arms; especially this one!

Grab a couple sets of dumbbells and join Chris as she takes you through 12 repetitions of each exercise. You’ll move from one to another without stopping and you’ll cover the entire upper body using moves like an overhead press, tricep push-ups, shoulder T, rear delt fly and hammer curls. See if you can challenge yourself to use heavier dumbbells for this workout. This isn’t a fast, furious workout. This bicep, tricep and shoulder workout is designed to build the muscles in your arms and make you stronger. Not sure if you have enough weight? Finish your 12 repetitions and if you don’t feel fatigue that means you need heavier weights. Don’t be afraid! You are not going to bulk up! You are going to tone and shape! When you are done, we have more 10-minute workouts for you to try. For the days you have extra time you can pair a few up!

Share tips, start a discussion or ask one of our experts or other students a question.

Make a comment:
characters remaining

6 Responses to “10-Minute Bicep, Tricep, and Shoulder Workout”

  1. Joy

    Great workout! I'm 60 and even though I'm in great shape I really felt this one! Just noticed one thing you said don't swing your upper body but you did several times maybe weights too heavy?

  2. Robin Darby

    This exercise is so doable. I have bad back problems, so I sit in a chair. I hope that is ok.

  3. Rose Chiu

    Just what I needed. I used 7 lb weights this time but will try 10 next time. That 3 move combo with 7 lbs was difficult!

  4. Roni Bertucci

    this was good


    This was perfect after the 2 miles walk. I needed a booster, lol.


    what is a good exercise for my back? I have fat under my bra. Thanks

Get exclusive premium content! Sign up for a membership now!