Beach-Ready Arms

Hi all! Here’s another arm day set to try. I did it this morning and I’m starting to get a little sore already. Must be an acceptable workout.

Finish all exercises in the set, rest, and then repeat a total of 3 times before moving on to the next set. How-to pictures are posted for *ed exercises below the workout.

1st Set
*
Bicep Curl with 90 degree hold  3×10 each arm
*Hammer Curl with 90 degree hold   3×10 each arm
*Wide Bicep Curl with 90 degree hold   3×10 each arm
Lat Pull-Downs 3×20

2nd Set
*
Single-arm tricep kick-backs 3×15 each arm

3rd Set
*L-Raise   3×10
*L-Rotation   3×15

4th Set
Regular Pushups 3×15
Diamond Pushups 3×15

Bicep Curl with 90 Degree Hold- Step 1

Bicep Curl with 90 Degree Hold- Step 1

Bicep Curl with 90 Degree Hold- Step 2

Bicep Curl with 90 Degree Hold- Step 2

Hammer Curl with 90 Degree Hold- Step 1

Hammer Curl with 90 Degree Hold- Step 1

Hammer Curl with 90 Degree Hold- Step 2

Hammer Curl with 90 Degree Hold- Step 2

Wide Curl with 90 Degree Hold- Step 1

Wide Curl with 90 Degree Hold- Step 1

Wide Curl with 90 Degree Hold- Step 2

Wide Curl with 90 Degree Hold- Step 2

Tricep Kickback- Step 1 (one arm at a time!)

Tricep Kickback- Step 1 (one arm at a time!)

Tricep Kickback- Step 2 (one arm at a time!)

Tricep Kickback- Step 2 (one arm at a time!)

L-Raise- Step 1

L-Raise- Step 1

L-Raise Step 2

L-Raise Step 2

L-Rotation- Step 1

L-Rotation- Step 1

L-Rotation- Step 2

L-Rotation- Step 2

I used 8lb weights for every exercise that used dumbbells. Use a weight that you really feel but can finish through all sets. The first couple times you do it, you may need to drop down in weight for your third set. That’s fine. Just finish all of the reps!

Let me know how you do!

Good Things 🙂

FS&JJ

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