Monday, January 9, 2012

Bicep, Triceps, and Shoulders. Oh My!

I'm sharing my brand spanking new arm workout with you today! Why? Because I love you. I really do. *smile*  This workout is awesome!( I say that about all my workouts don't I? haha!)  On strength training days, I usually do HIIT with it. I would suggest you do the Go Hard Or Go Home workout before or after you do this arm regimen, do 5 rounds of the Go hard or Go Home workout , coupled with this arm workout, it will send your fat burn into overdrive! 
 I love, love, love lifting weights. Why? Because, it's the best way to burn fat, and sculpt your body. You want some banging curves? Lift weights! You want lean sexy arms? Do this workout 2-3x's a week! Don't be afraid to lift heavy! The heavier you lift the more fat you'll burn. Don't worry you will not look like a man. You don't have the testosterone to look like that. I overheard a trainer at the YMCA say to a female client: " lift like a man, look like a goddess." So, put down those 5 lb dumbbells honey! Stop lifting like a girl!  If you can curl 5's for more than 10-12 reps, without feeling the burn, time to move up to a heavier weight.  Weight lifting doesn't just build muscle, it burns fat and rev's up your metabolism. Next time you’re in the gym, safely and gradually up your resistance just a little. Then continue challenging yourself in the workouts to follow to see what you’re capable of. You will surprise yourself with your new found strength.
Copy this workout into your notebook, so you won't forget. I'll include video's on how to properly perform each exercise after the breakdown.  Enjoy the workout, and get strong fit chicks! Go to the gym and punch this workout in the face! GET SOME!


* Do each exercise 3 times each for 10 reps
*You can do this workout in a  tri-super set
*Choose your weight wisely and honestly.
*Rest between exercises, if you are a beginner rest 90 seconds; as you progress 30 seconds is fine.
*You are supposed to be at failure at the 10th  rep. Don’t just go out and do 10 repetitions of any weight and stop when you do the 10th rep, even if you could have done more. What’s the point in that? When lifting, you need to choose a weight heavy enough that it forces you to failure at the tenth repetition.
*Sip water throughout your workout
*Form is very important,  Do everything slowly, controlling your motions with the muscles you are working, rather than letting momentum or gravity take control.
*Warm-up and stretch before you hit the weights, stretch after your done.


  • Bicep Curls
  • Hammer Curls
  • Preacher Curls
  • Isolated Bicep Curls
  • Tricep pull downs
  • Tricep Kick Back
  • Skull Crushers
  • Single Cable Tricep Pull downs


  • Military Press
  • Front Raise
  • Lateral Raise
  • Arnold Press

Bicep Curls

Hammer Curls

Preacher curls

Isolated concentration curls

Tricep Pull downs

Tricep Kick Backs

Skull Crushers

Single Tricep Cable  Pulldown

Military Press

Front Raise

Lateral Raise

Arnold Press


  1. This is great work out sequence so I can have a sexy tank top chest for th summer or all year round

    1. It's amazing! I personally love this workout Syl =) I've seen tremendous results!

  2. I have all the equipment to do the other exercises at home apart from the preacher curl. Any ideas on how I could set up something similar at home?

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