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Workout

Arms and Shoulders Circuit Training

~13 min.
~156 kcal
⁉️ Comments

This circuit training targets a comprehensive workout for the arm and shoulder girdle muscles: biceps, triceps, deltoids, and scapular stabilizers. The circuit format keeps muscle activation and heart rate elevated throughout the session by alternating the load between different muscle groups without extended rest periods.

The workout is designed for intermediate-level athletes — those who are already familiar with basic suspension strap exercises and want to focus specifically on the arms and shoulders. All exercises are performed with FISIO functional suspension straps, which eliminates axial load on the spine and allows precise difficulty adjustment through body angle.

  • Alternate biceps and triceps exercises — this reduces local fatigue and helps maintain technique quality throughout the circuit.
  • Pay attention to your body position: your body should form a straight line without sagging at the lower back.
  • Keep rest periods between exercises short — no more than 20–30 seconds — to maintain the circuit nature of the workout.
  • Before starting, make sure to perform a joint warm-up for the shoulder girdle — 3–5 minutes of arm circles and lateral raises.

Regular practice of this complex helps strengthen the arms and shoulders, improve posture, and prepare the joints for more demanding functional movements.

Warm up
Wall Slide (stand facing away from the anchor point)
1
Level: 1
8
Cossack squat
1
Level: 1
10
Tilted march
1
Level: 1
12
Wall Slide (stand facing away from the anchor point)
1
Level: 1
8
Cossack squat
1
Level: 1
10
Tilted march
1
Level: 1
12
W extension
1
Level: 1
8
Side tilt
1
Level: 1
S1
6
Side tilt
1
Level: 1
S2
6
Cross-legged incline
1
Level: 1
S1
15 sec.
Cross-legged incline
1
Level: 1
S2
15 sec.
Main exercises
Round 1
Butterfly
5
Level: 2
R1
10
Forearm flexion
4
Level: 2
R1
12
Overhead Forearm extension
5
Level: 2
R1
12
Y - Abduction
6
Level: 2
R1
10
Forearm flexion with single arm
9
Level: 3
S1
12
Forearm flexion with single arm
9
Level: 3
S2
12
Forearm extension (single arm)
5
Level: 2
S1
8
Forearm extension (single arm)
5
Level: 2
S2
8
T adduction
7
Level: 3
R1
10
Forearm flexion with reverse grip
3
Level: 2
R1
12
Forearm extension
5
Level: 3
R1
12
T - Abduction
7
Level: 3
R1
10
Low pull - Triceps
8
Level: 2
R1
6
Chest press single arm
6
Level: 2
S1
10
Chest press single arm
6
Level: 2
S2
10
Forearm extension (reverse grip)
6
Level: 3
R1
12
A - Abduction
5
Level: 2
R1
10
Narrow press
7
Level: 3
R1
10
Round 2
Butterfly
5
Level: 2
R1
10
Forearm flexion
4
Level: 2
R1
12
Overhead Forearm extension
5
Level: 2
R1
12
Y - Abduction
6
Level: 2
R1
10
Forearm flexion with single arm
9
Level: 3
S1
12
Forearm flexion with single arm
9
Level: 3
S2
12
Forearm extension (single arm)
5
Level: 2
S1
8
Forearm extension (single arm)
5
Level: 2
S2
8
T adduction
7
Level: 3
R1
10
Forearm flexion with reverse grip
3
Level: 2
R1
12
Forearm extension
5
Level: 3
R1
12
T - Abduction
7
Level: 3
R1
10
Low pull - Triceps
8
Level: 2
R1
6
Chest press single arm
6
Level: 2
S1
10
Chest press single arm
6
Level: 2
S2
10
Forearm extension (reverse grip)
6
Level: 3
R1
12
A - Abduction
5
Level: 2
R1
10
Narrow press
7
Level: 3
R1
10
Cool down
Hammock
1
Level: 1
8
Lower back stretch with rotation
1
Level: 1
R1
15 sec.
Lower back stretch with rotation
1
Level: 1
R2
15 sec.
Neck extension
1
Level: 1
R1
6
Neck extension
1
Level: 1
R2
6
Stretching of the posterior thigh (single leg)
1
Level: 1
R1
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
R2
15 sec.
Sumo squat
1
Level: 2
10
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.

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