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Women Fitness Training Workout For Triceps, Biceps and Chest


2 1/2 weeks out from the photo shoot and I am on target. Changes at this point include:

1. Dropping carbs in half for 3 days then adding a high carb day of 1.5g/lb of body weight.
2. Add in one more day of HIIT. I am now doing 5 days/week of 30 min for the next week. If I am dropping too much weight, I will cut back, if I need to bump it up, I will add one more day (don’t think I will have to do this).


I am going to a very lean state for the photo shoot. This is not needed to lose weight. If you are following FULL-BODY-LICIOUS, stick with the program. I am just sharing with you my plan from going from lean-to really lean. This always take extra work and is not recommend unless you are going for a photo shoot or fitness show.


Workout For Triceps, Biceps, and Chest

Exercise 1: Incline Chest Press  3 x 20
Exercise 2:
Push Up off Bosu Ball with Alternating Leg Raise 3 x 10 (each leg)
Exercise 3:
Machine Chest Fly 3 x 15-20
Exercise 4:
Resistance Band Biceps Curl 3 x 20
Exercise 5:  Resistance Band Triceps Kickbacks (or extensions) 3 x 15-20
Exercise 6: Unilateral Machine Curls 3 x 20


See also: Number One Chest Exercise For Women


Do you like the video? Make sure you hit the like button!!

Join the discussion 12 Comments

  • Mandy Roberts (lil mans personal training) says:

    i love using different exercises on my clients and enjoying your personal fitness story keeps myself motivated to motivate my clients . Ryan a great trainer and has achieved a lot by working with you flavia and you both are a inspiration to the fitness industry here in Australia.

  • Anna says:

    Thank you Flavia! 🙂 Your arms look great! There where some new moves in there that I will have to try soon. You really did have a hectic weekend! I’m looking forward to you and Vince sharing what y’all learned at the resistance training course. I love your outfit! Your nails look really pretty too 🙂 Good luck with everything.

  • Andrea says:

    How much weight do you use when u do the giants sets?

  • Anna says:

    Sorry, I also forgot to mention thanks for sharing the info about your changing diet and cardio. I am going to get really lean this summer so I will probably be implementing those tips. Thanks!

  • Michelle says:

    Hi Flavia, hope you don’t get asked this too much, but do you do the HIIT training after your circuits or in the morning? I don’t envy you doing it 5 times a week. I actually feel a little guilty we are getting an inside look at the sessions you’re paying for, thank you so very much for posting them though!!!

    • Flavia says:

      No problem Michelle. HIIT is best done in the morning or apart from your weight sessions, but most lifestyles can’t adopt that much training so if all you can do is after weights, that’s totally cool too!

  • i using 5 sets in a day i feel very well.

  • Rosa Maria Barboza says:

    Great exercises Flávia. Don’t forget to post the result of the photo shooting!

  • Laura says:

    Just did this work out. It was great! Is it in the curvalisious plan?

    • Anna says:

      This exact workout is not in Curvalicious but the Curvalicious workouts are similar to this. If you want to swap The arm/chest workout in Curvalicious (day 3) for this workout you can!
      All the best!
      Anna, CPT, FF Specialist

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