The concept of spending hours upon hours in the gym is long, long gone. High intensity in shorter time is where it's at these days, and rightfully so, it works. To save you some time, ISSA-certified Monica Eiler lays out a quick and hardcore workout for your shoulders and arms in under 20 minutes.
Directions: Perform all exercises consecutively, without rest. Rest 30 seconds between sets.
1a. Push Press, 5x10
1b. Barbell Curl, 5x10
1c. Alternating hammer Curls, 5x10 per arm
1d. Barbell Skullcrusher, 5x10
1e. Close-Grip Chest Press, 5x10 (use same bar as with skullcrusher)
1f. Alternating Front and Lateral Raises, 5x10 per move