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October 01, 2019 2 min read

If you want shredded, sexy arms, you're gonna have to train 'em 'til they feel like limp spaghetti—that's an undeniable truth of training any part of your body really, and it's one we embrace whole-heartedly here at BodyRock.  

  • Why THIS Workout Works: Fast-Twitch Training for Arms!
  • Recommended BodyRock Equipment 
  • The 20 Minute BodyRock Workout for Shredded Arms
  • Sweatflix Shredded Arm Workout Playlist

Why THIS Workout Works: Fast-Twitch Training for Arms!

The thing you need to know about arm workouts in particular, however, is that most of your arm muscle fibres arefast twitch, which respond better to training at lower reps with heavier loads. This means doing 100 standard bodyweight push-ups may be impressive and it will certainly help you toward getting a stronger upper body (and core for that matter), but this feat won't help you get the sculpted arms you’re after. To do that, you need to lift hard, lift heavy and aim for a 12 rep max. By your final set, you may only be able to squeak out 8 reps. THIS is the level and intensity of training that will help you get seriously shredded arms, and it’s the principle behind this BodyRock workout. 

You can get ALL theBodyRock equipment you need to get the best lean gains from this workout for 20% off + FREE shipping when you shop ourFall Wedding Sale. Just use promo code FALLSALE at checkout. Valid until Oct 8, 2019 at 11:59PM EST.

Recommended BodyRock equipment:

Core Bands
Weighted Vest 
Step Riser

The 20 Minute BodyRock Workout for Shredded Arms

Bodyrock Workout Breakdown:

Bench Press x 12 reps

Skull Crushers x 12 reps

Chest Flys x 12 reps

Elevated Push-Up Row x 12 reps

Standing Overhead Triceps x 12 reps each side

Elevated Core Band Push-Ups x 12 reps

Smash this BodyRock workout and let us know what you think in the comments! Be sure to share this with your fit friends and fam! (You know they’ll love/hate you for it!)

Sweatflix Shredded Arm Workout Playlist

Wanna keep the good gains coming to score strong, sexy arms? Load up this upper body playlist featuring some of our best arm & upper body workouts in Sweatflix! But first check out the trailer below.

HIITMax Reps — Live #11- Upper Body 
HIITMAX Live #310 —Triceps - Bonus Burnout
Daily HIIT Live #81 — Back & Biceps 
DailyHiit Live #25 — Shoulders and Back Workout
DailyHiit Live #27 — Upper Body & Abs
Intermediate Chest & Shoulder Burnout
Extreme Sweat | Week 3 | Day 2

Sign up for a 30 day FREE trial ofSweatflix now! 

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Shipping & Delivery

Due to COVID-19, shipping systems the world over are experiencing abnormal delays. There is an enormous demand on postal and delivery services as online shopping has skyrocketed, due to store closures and stay-at-home mandates. This is an unprecedented situation, and we are working around the clock to fulfill your orders as quickly as possible. To be clear, we are filling orders in 4-6 days, and we are shipping immediately after that. Once shipped, our shipping partner, UPS, will get your order out to you as quickly as possible. Thanks for your support and understanding.

Are you in Canada? Specifically, are you outside of a metropolitan centre? We need to alert you to a disruption in shipping due to COVID-19. Our preferred shipping provider, UPS, has informed us that they cannot guarantee express shipping for many locations. We have also seen that packages delivered to Toronto, Ottawa, Vancouver, etc, are not waylaid, but packages delivered to areas just outside of these cities are being held in transit for days or even weeks. UPS has discontinued their guarantee of 1-4 day delivery, which you can read more about here. Therefore, we can guarantee early fulfillment but not early delivery of our goods from our warehouse to your door at this time.


We want you to start your fitness journey with us as quickly as possible, that’s why we send every package to the USA & Canada via expedited or standard shipping with our partners at UPS. Once your order is received and processed, it typically takes 2-4 days to get to you once it leaves our warehouse. That’s our commitment and we stand by it.

We ship within Canada and the United States via UPS with Standard & Expedited shipping (whichever is faster)

For locations outside of the US and Canada, we ship using FedEx International (EUROPE and Other Nations), which is usually in transit for 7-10 business days, depending on location.

We ship all of our physical products with UPS, from our warehouse location in Kingston, Ontario, Canada. Delays caused due to custom withholds are not included in these estimated delivery times.

Returns & Exchanges

BodyRock Equipment

We offer a 30-day return policy, as long as: it is not more than 30 days past the date of delivery; and your item is in its original condition and packaging with the original order number. Refunds will be issued when the equipment is received back to the BodyRock warehouse, minus the original cost of shipping, and the customer is responsible for the costs of return shipping. To request a refund on physical product purchases, please contact us.

Digital Products

We cannot issue refunds on digital goods such as e-books or videos, as these are non-tangible goods that are irrevocable once the order is placed.


All of the BodyRock clothing is made to order and so is final sale. If you have any questions about sizing prior to placing your order, please contact us.