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Workout

Intense arm and shoulder workout

~2 h. 39 min.
~1908 kcal
⁉️ Comments

This workout is designed for those who want to truly strengthen their arms and shoulders — no barbells, dumbbells, or gym required. All you need is a set of suspension straps and an anchor point. The routine is built around a circuit training format: 20 exercises targeting the biceps, triceps, deltoids, and back muscles that stabilize the entire shoulder girdle.

The difficulty level is hard. This means the load is high, and the movements require focus and core control. The workout is suited for those who are already familiar with basic suspension strap exercises and are ready to push beyond their comfort zone. Beginners are advised to master easier routines first.

  • The biceps and triceps are worked through forearm flexion and extension in various planes and grips — providing a comprehensive stimulus for development.
  • The shoulders are challenged through presses, abductions, and adductions — engaging all three heads of the deltoid muscle.
  • Exercises alternate between zones, reducing local fatigue and helping you maintain intensity throughout the entire circuit.

Before you start, make sure to warm up for 5–7 minutes: shoulder and elbow circles, light rows, and wrist mobility work. After the workout, spend 5 minutes stretching — focusing especially on the triceps and front deltoid heads. Pay attention to technique: when working with suspension straps, movement quality matters more than speed.

Warm up
Standing quadriceps stretch (single leg)
1
Level: 1
S1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S2
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
S1
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
S2
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
S1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
S2
15 sec.
Lower back stretch
1
Level: 1
10 sec.
Side tilt
1
Level: 1
S1
6
Side tilt
1
Level: 1
S2
6
Wall Slide (stand facing away from the anchor point)
1
Level: 1
8
M Stretch
1
Level: 1
8 sec.
Main exercises
Round 1
Y - Abduction
8
Level: 3
R1
10
Horizontal forearm flexion
8
Level: 3
R1
12
Forearm extension
5
Level: 3
R1
12
T - Abduction
7
Level: 3
R1
10
Forearm flexion with reverse grip
8
Level: 3
R1
12
Press
6
Level: 3
R1
12
Forearm extension (single arm)
7
Level: 3
S1
8
Forearm extension (single arm)
7
Level: 3
S2
8
Butterfly
7
Level: 3
R1
10
Cross forearm flexion
8
Level: 3
R1
12
Archer press
7
Level: 3
R1
10
Overhead Forearm extension
7
Level: 3
R1
12
I - Abduction
8
Level: 3
R1
10
T adduction
7
Level: 3
R1
10
Overhead Forearm extension (single arm)
8
Level: 3
S1
8
Overhead Forearm extension (single arm)
8
Level: 3
S2
8
Forearm flexion with single arm
9
Level: 3
S1
12
Forearm flexion with single arm
9
Level: 3
S2
12
Hinge press (bars)
7
Level: 3
R1
10
A - Abduction
7
Level: 3
R1
10
A - Abduction (reverse grip)
8
Level: 3
R1
10
Chain triceps extension
5
Level: 3
R1
12
High pull
7
Level: 4
R1
12
Round 2
Y - Abduction
8
Level: 3
R1
10
Horizontal forearm flexion
8
Level: 3
R1
12
Forearm extension
5
Level: 3
R1
12
T - Abduction
7
Level: 3
R1
10
Forearm flexion with reverse grip
8
Level: 3
R1
12
Press
6
Level: 3
R1
12
Forearm extension (single arm)
7
Level: 3
S1
8
Forearm extension (single arm)
7
Level: 3
S2
8
Butterfly
7
Level: 3
R1
10
Cross forearm flexion
8
Level: 3
R1
12
Archer press
7
Level: 3
R1
10
Overhead Forearm extension
7
Level: 3
R1
12
I - Abduction
8
Level: 3
R1
10
T adduction
7
Level: 3
R1
10
Overhead Forearm extension (single arm)
8
Level: 3
S1
8
Overhead Forearm extension (single arm)
8
Level: 3
S2
8
Forearm flexion with single arm
9
Level: 3
S1
12
Forearm flexion with single arm
9
Level: 3
S2
12
Hinge press (bars)
7
Level: 3
R1
10
A - Abduction
7
Level: 3
R1
10
A - Abduction (reverse grip)
8
Level: 3
R1
10
Chain triceps extension
5
Level: 3
R1
12
High pull
7
Level: 4
R1
12
Round 3
Y - Abduction
8
Level: 3
R1
10
Horizontal forearm flexion
8
Level: 3
R1
12
Forearm extension
5
Level: 3
R1
12
T - Abduction
7
Level: 3
R1
10
Forearm flexion with reverse grip
8
Level: 3
R1
12
Press
6
Level: 3
R1
12
Forearm extension (single arm)
7
Level: 3
S1
8
Forearm extension (single arm)
7
Level: 3
S2
8
Butterfly
7
Level: 3
R1
10
Cross forearm flexion
8
Level: 3
R1
12
Archer press
7
Level: 3
R1
10
Overhead Forearm extension
7
Level: 3
R1
12
I - Abduction
8
Level: 3
R1
10
T adduction
7
Level: 3
R1
10
Overhead Forearm extension (single arm)
8
Level: 3
S1
8
Overhead Forearm extension (single arm)
8
Level: 3
S2
8
Forearm flexion with single arm
9
Level: 3
S1
12
Forearm flexion with single arm
9
Level: 3
S2
12
Hinge press (bars)
7
Level: 3
R1
10
A - Abduction
7
Level: 3
R1
10
A - Abduction (reverse grip)
8
Level: 3
R1
10
Chain triceps extension
5
Level: 3
R1
12
High pull
7
Level: 4
R1
12
Cool down
Y Stretch
1
Level: 1
8 sec.
Scapular Mobility
1
Level: 1
8
Side tilt
1
Level: 1
R1
6
Side tilt
1
Level: 1
R2
6
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
squat row 4 (middle gluteal)
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.
Forward fold
1
Level: 7
10 sec.

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