arm workout

Bicep Curl to Shoulder Press

Set up: Stand holding dumbbells at your sides with palms facing forward.
Action: Contract your biceps and bend your elbows to raise the weights up towards your shoulders. From here, flip palms and rotate the dumbbells so your palms are facing out, then extend your arms and press them overhead. Slowly reverse the entire motion to return to the starting position and repeat.

Time to hit the gym for a killer bank holiday arms workout. Who else is hitting the gym today?
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💪🔥 Arm Annihilation Workout

PART 1: BICEPS

1. Standing supinated curl - 3 x 6 reps

2. Incline seated DB curl - 3 x 10-12 reps

3. Preacher curl - 3 x 10-12 reps

4. Zottoman curl - 3 x 10-20 reps

PART 2: TRICEPS

1. Close-grip bench press - 3 x 6 reps

2. DB skullcrusher - 3 x 10-12 reps

3. Triceps rope pulldown - 3 x 10-12 reps

4. Single arm reverse grip pulldown - 3 x 10-20 reps

6 Weeks Bikini Workout Challenge

Guys! Since summer is coming I decided to make a “bikini” workout challenge. And I also wanted it to share on tumblr to keep me motivated and to maybe motivate someone else as well! It’s basically 6 weeks of working out and eating clean! The workouts I put together are mainly Blogilates videos which require no equipment. So here you go:

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Monday - Thighs

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Tuesday - Abs

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Wednesday - Arms

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Thursday - Legs

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Friday - Random

Here’s the calendar for the workouts that I made:

I can’t wait to tick off every day and take progress pictures. I’m way too excited about this haha. Let me know if you do it too or just tell me your summer-bikini-workout-secrets! :) x

6

Hey guys! We’ve done 3 super successful 30 day challenges (flat abs, butt lift, thigh slimming) and now we are headed to our 4th challenge…30 day Sleek Arms!

Your moves are:

1. Arm Circles

2. Arm Raises

3. Single Chest Press Pulse

4. Half Cobra Pushup

5. Up Up Down Downs

Print the calendar out, follow it exactly every single day. You can break it up or do all at once. Just get it done. Reblog if you’re in!

Here we go - time to define your beautiful, toned arms!

Love, Cassey

7

Right To Bare Arms

Do each move for 50 seconds on and 10 seconds off for your best arms ever. You’ll also work your core and lower body, says Kelsey Bohlen, LA based trainer.

1. ISO Squat With Alternating Curl

2. Lateral Into Frontal Raise

3. Bent Over Row With Kickbacks

4. Squat Into Press

5. Alternating Pivoting Lunges With Tricep Extension

6. Concentration Curls

7. Alternating Step Back & Punch

www.gymra.com