Arm Blaster

Women gain and retain weight in one of two places, upper body, or lower body. Of course this is determined by diet and hormones (and genetics).


If you are on the path to a leaner self, you can use this workout once or twice a week to tone up those flabby arms. Remember, nutrition is everything, and if you're nutrition isn't dialed in, you won't see the results you're looking for.


These exercises are good for beginners or advanced athletes. The only difference is the weight. ALWAYS start small and work your way up! Ladies, there is no shame in using the 5 lb. dumbbells, but when it gets too easy, it's time to take it up a notch.


Arm Blaster Workout:

Warm-up:

Cardio (elliptical, treadmill, bike) 5 mins.

Light bicep curls (20)

Light tricep extensions (20)


Workout:

Supersets (back-to-back):

Rope hammer curls (4x15)

Cable Tricep extensions (4x15)


Superset:

Alternating dumbbell bicep curls (4x15)

Overhead dumbbell tricep extensions (4x15)


Superset:

Single alternating cable curls (4x15)

Single alternating cable reverse tricep extensions (4x15)


Superset:

Cable 21s (7 bottom-half way up, 7 top-half way down, 7 full extension)

Cable skull crushers (4x15)


Cooldown:

Cardio 20 mins.

Stretch



Nutrition:

Always eat a clean meal high in protein and carbs before and after your workout.

Clean meals include:

Chicken salad with leafy greens and vinaigrette

Lean turkey, sweet potatoes and veggies

Fish and rice with veggies

Post workout protein shake and rice cake

Lean red meat, potatoes, and veggies

Lentils/Legumes, quinoa, and veggies

Egg whites and veggies (omelette)


For more meal ideas, you can find recipes under resources on my website.

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