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250
Workout

Arms and Shoulders: Functional Strength

~1 h. 9 min.
~828 kcal
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This workout focuses on comprehensive arm and shoulder strength development using functional suspension straps. You will target the biceps, triceps, and all heads of the deltoid muscles — not in isolation as on machines, but in connection with the core, the way it happens in real-life movements and sports.

The program is designed for an intermediate fitness level. If you already know how to manage the angle of inclination and keep your core engaged, you will get the most out of every exercise. Beginners are recommended to start with a shallower angle to reduce the load.

  • Biceps and triceps are trained through both isolated and multi-joint exercises
  • Shoulders are engaged in rows, presses, and raises — across all movement vectors
  • The core works as a stabilizer throughout the entire workout
  • Transitions between exercises are smooth — there are no abrupt overloads on any single area

Pay special attention to technique: with suspension straps, small errors in body position and angle immediately affect the quality of movement. Keep your body in a straight line, do not let your hips sag, and control every phase — both the lifting and the lowering.

Warm up
Embryo
1
Level: 1
10 sec.
Long Torso Twist Stretch
1
Level: 1
10 sec.
Cossack squat
1
Level: 1
10
Lunges L
1
Level: 1
6
Rotation 1
1
Level: 1
8
Lower leg extension
1
Level: 1
14 sec.
Wall Slide (stand facing away from the anchor point)
1
Level: 1
8
Main exercises
Forearm flexion
4
Level: 2
R1
12
Forearm flexion
4
Level: 2
R2
12
Forearm extension
5
Level: 3
R1
12
Forearm extension
5
Level: 3
R2
12
Y - Abduction
6
Level: 2
R1
10
Y - Abduction
6
Level: 2
R2
10
T adduction
7
Level: 3
R1
10
T adduction
7
Level: 3
R2
10
Forearm flexion with single arm
9
Level: 3
S1
12
Forearm flexion with single arm
9
Level: 3
S2
12
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
Forearm extension (single arm)
5
Level: 2
S1
8
Forearm extension (single arm)
5
Level: 2
S2
8
I - Abduction
8
Level: 3
R1
10
I - Abduction
8
Level: 3
R2
10
Forearm flexion with reverse grip
3
Level: 2
R1
12
Forearm flexion with reverse grip
3
Level: 2
R2
12
Forearm extension (reverse grip)
6
Level: 3
R1
12
Forearm extension (reverse grip)
6
Level: 3
R2
12
A - Abduction
5
Level: 2
R1
10
A - Abduction
5
Level: 2
R2
10
High pull (single arm)
4
Level: 2
S1
8
High pull (single arm)
4
Level: 2
S2
8
High pull (single arm)
4
Level: 2
S1
8
High pull (single arm)
4
Level: 2
S2
8
A - Abduction (reverse grip)
8
Level: 3
R1
10
A - Abduction (reverse grip)
8
Level: 3
R2
10
Low pull - Triceps
8
Level: 2
R1
6
Low pull - Triceps
8
Level: 2
R2
6
Narrow press
7
Level: 3
R1
10
Narrow press
7
Level: 3
R2
10
Bar muscle up
9
Level: 3
R1
10
Bar muscle up
9
Level: 3
R2
10
Overhead Forearm extension
5
Level: 2
R1
12
Overhead Forearm extension
5
Level: 2
R2
12
Narrow grip pushups in plank
8
Level: 3
R1
10
Narrow grip pushups in plank
8
Level: 3
R2
10
Cool down
Cossack squat in a bent-over position
1
Level: 1
10
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Lower leg extension
1
Level: 1
R1
14 sec.
Lower leg extension
1
Level: 1
R2
14 sec.
Lower back stretch
1
Level: 1
10 sec.
Y Stretch
1
Level: 1
8 sec.
Hammock - Dolphin
1
Level: 2
5

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