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Workout Wednesday – Shoulder and Triceps

By June 20, 2012April 16th, 201418 Comments

I leave for Barcelona in 2 days and have been training to burn calories and get my body looking fit for the beach.  I took these pics this morning. I lost 2 pounds in the last 10 days just by manipulating my carbs, eating them only after my workout, and adding one more day of HIIT.

exercises for women

 <– My office in the background 🙂weight loss tips

Here is my workout from yesterday:

Shoulder Workout


First Exercise

Seated Barbell Shoulder Press  4 x  8  (heavy – only did 6 for last set)

* Rested 45 seconds between each set


Standing Lateral Dumbbell Raise  12
Incline Lateral Dumbbell Raise 10
Upright Row with 25 pound plate  Failure (took me around 12-15)

* Rested for 60 seconds and repeated the circuit for a total of 4 sets

Finished off with 1 drop set of Rear Delt Machine Fly. Started with 50 pounds and drop it one plate (10 pounds) for a total of 4 sets and worked to failure on every set. I did 25 reps in total between all the sets.





First Exercise

Parallel Bar Triceps Dip  4 x Failure  (first set was 10, second set I did 8, third and fourth I did 6 reps)

*Rested 45 seconds between each set



Cable Triceps Pressdown  8  (heavy)
Overhead Cable Triceps Extension  8 (heavy)
Dumbbell kickback (both arms)  25  (light weight)

 * Rested 45 seconds and repeated it for a total of 3 sets


AM CARDIO:  Running 30 minutes outdoors and finished off with 4 sets of 289 stairs. Took me about 45 minutes.

We live near an escarpment and there is a really nice trail downhill. I ran that then tacked the steep stairs keeping a moderate pace with my rest periods being the walk down the stairs.

Join the discussion 18 Comments

  • Raquel says:

    Dear Flavia!!!
    nice to hearing that you are coming oover to Barcelona!! it is great! ull see the weather is lovely these days and going better for the weekend! we are celebrating Summer official entry so If you have the chance to go to the coast or beach u will enjoy urself with ppl hanging and having fun and fireworks. Id recommend you Sitges, a very beautiful village 30 min away from Barcelona. are you sitting any conference of public meeting here in Barcelona? id love to join u!
    thanks and kind regards. Raquel

    • Flavia says:

      Had a great time this past weekend. There were so many people. Today we went to the market for fresh meats, fruits and veggies. I love how fresh everything is. I am having some trouble not eating a lot of carbs here though!

  • Channii says:

    Hi Flavia,

    How many sessions of HIIT are you doing weekly now to get into shape?

    • Flavia says:

      Hey Chanii,

      When I am maintaining I usually do 3 30 minutes sessions a week. If I am trying to lose weight I will bump it up to 4-6 times a week depending how fast I am trying to lose the weight. I don’t like to do more than 4 if I can because I don’t want to start losing muscle mass so I play with my calories more than increasing too much time on cardio.

  • Jodi says:

    Hi Flavia,

    I sent you these questions yesterday for your coaching call last night, but you must not have had time to answer them all. Ironically it relates to today’s post, so I thought I would ask them again. I am 42 yrs. old, 5’9″ and 130 lbs.. I have been working out intensely (high weight, low reps, several days a week with 1 day of rest between) for the last year on my arms & shoulders (full body, but concentrating on arms/shoulders) trying to get definition. I’m finally getting some, but have found my biceps are getting a little bulkier than lean and defined, like yours are. I’ve been doing Curvalicious for the last couple of weeks and noticed it seems heavy on the core & legs and only 1 day a week for shoulders and arms. I’m worried because of that I might lose what definition I have which has taken so long for me to achieve (I tend to store fat on my upper arms and thighs). My questions are:

    1. Do I need to continue following the Curvalicious program as you’ve written it or do I need to incorporate more shoulder/arm sets/days, etc.?

    2. I’ve been following your eating plan and have actually lost a couple pounds, but is my problem I need to lose more in order to see my arm muscle definition more and lose some of the bulk?

    I want to thank you for all the information you’ve shared! I’m also a pre-diabetic, whose been struggling with controling hypoglycemia, and since following your eating plan I haven’t had a single episode! I’ve learned SO much from you and am so thankful I stumbled across you and your site!


    • Flavia says:

      Hey Jodi,

      What I would suggest is to do more upper arms on Day 2. Either take Day 2 out or add some upper arms after day 2, up to you!! For the meal plan, keep going and you will continue to lean out. If you want faster results, add in some more HIIT. Thank you Jodi!

  • Kendra says:


    I am now on week 5 of the program and seeing great results, especially in my upper body. I was quite lean to start with but this is just adding that extra tone and definition. I was wondering how many weeks you would recommend I do the Curvalicious program? 6 weeks or a full 12 weeks?

    Thank you


  • Anna G says:

    LOVE this blog post Flavia! That looks like a great workout, good job on your heavy lifting!! You look awesome, thanks for sharing! Have fun in Barcelona!!!

    I’ll be e-mailing you shortly. 🙂

  • jody says:


    Thanks for the workout….I am just wondering if you read John Romaniellos’ blog….he has some exercises that he insists that we should not do…..I know that he recommended your site and program…..can you explain that difference in philosophy?


    • Flavia says:

      Hey Jody, not sure which exercises you are referring to but yes I like John’s training style for sure.

  • Chelsey says:

    I am just on week one of the full body licious, I hope that I start seeing results soon, I know I have to be patient though. I had a question about the cardio HIT sessions, I have access to a treadmill and elypticol in the morning periods but do my workouts in the evening, it is kind of complicated, I know the program says to do the cardio after the workout but I am so sore and tired after the workout I have not been able to turn around and do the cardio, can I do my cardio in the mornings and still melt fat?

    • Flavia says:

      OH YA! Morning cardio workouts or separate is the best for burning fat. I don’t include that in the program this is an unrealistic expectation for a lot of people. Glad you are here with us and WELCOME!!!!!!

  • Jenn says:

    First I would like to say I’m so happy I came across your site. You are awesome! I have 1 questions that I can’t seem to find the answer. I wake up @ 5:15 and do cardio @5:30.. what would you recommend having in the short time I wake up to when I’m working out to eat..I usually just drink a glass of water or coffee and then I eat breakfast after I workout.. should I be eating something before or not?
    Thank you

    • Flavia says:

      Hey Jenn, it is best to have protein and veggies before you workout. If you feel sick because it is too early try a protien shake.

  • Kristen says:

    Flavia you are a Godsend! I have been doing Curvalicious for about 5 weeks now, and I just got home from the beach and looked at pics of me and my man on my phone, and… I ACTUALLY HAVE AB MUSCLES!!!!! They are really there! I couldn’t believe it!!! 🙂
    Anyways, my question for you is, a few of the exercises are still incredibly difficult for me to do. In particular, the one where you do a sit up and then stand up. Do you have any suggestions to make that one more do-able? Or, how can i work up to being able to do that?

    Thanks for everything – u are awesome!

    • Flavia says:

      Ya that one is tough…if you use momentum it is easier. Adjust your legs to make easier too, try out to the side or really close to your body bent 🙂

  • Shari says:

    What do you do for HIIT workouts?

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