Lunchtime Workouts – Arms, Shoulders and Back

Use your lunchbreak to build up your arm muscles and tone your shoulders and back. London Lunchbreaks has the perfect guide to a short but effective workout that you can do in your lunchbreak.

Warm-up: 5-10 minutes of gentle stretches and/or a walk or jog on the treadmill

3 SUPERSETS (a ‘Superset’ is where you do both the listed exercises, one after the other, without a rest – taken together these are a ‘Superset’):

  • Bicep curls 24 REPS (Dumbbell)
  • Push presses 8 REPS (Barbell)


  • Wide-grip lat pulldowns 10 REPS (Machine)
  • Seated shoulder press 5 REPS (Dumbbell)


seated shoulder press
Seated shoulder press



  • Press-ups 8 REPS
  • Dumbbell front raises 10 REPS (Dumbbell)


dumb front raises
Dumbbell front raises



  • Assisted pull-ups (palms towards you) 10 REPS (Bar/Resistance band)
  • Tricep kick-backs 24 REPS (Dumbbell)


Tricep kick-backs


Cool down: 5 minutes of gentle stretching.


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