Sets: 3, Rest for 60 Seconds between circuits
Dumbbell Fly: x8
Easy Biceps Curl with Wall Squat: x8
Overhead Cable Extension: x8
Don’t forget to add some HIIT following this workout for best results. Find out what type of cardio you should be doing: Cardio Tips For Females
See also: Full Body Workout Wednesday
Check out: Shoulder Exercises Workout VIDEO
For a KILLER Upper Body Workout Video See: Women Fitness Training Workout
I love the arms workouts on Curvalicious. I started seeing results instantly!
Now to get motivated to start on them again! 🙂
Flavia, what is a good alternative to the Overhead Cable Extension since I work out at home?
Yvonne
Hey Yvonne, do you have a resistance rope? You can do this exact exercise with the resistance rope fixed in the crack of a door way!
Perfect! Thank you so much!!
Hi Flavia…. What is an “EZ Bar” Is that a barbell and how heavy should u go… See I find it more difficult for some reason to use a barball to curl verses dumbells… Can u sub for dumbells and if so are there any tweeks i should use??? Thanks
Jen
Hi Jen, EZ bars are the bars at the gym that are curvy and just weigh 10 lbs. (They usually have little plates on each side adding weight to them) If you don’t have access to an EZ bar or barbell it is fine to use dumbbells. If you have access to EZ bars and barbells it would be a good idea to use them so you can improve on your weakness and have variety in your program. 🙂
Anna… Hi again… LOL!! Feel as if i know u already with all the replys you left on mondays blog, LOL!!! anyway… Do u know where i can purchase one??? I would LOVE to have one at home!! Thanks!! 😀
lol, Hi Jen 🙂 Have a look at your local store that sales dumbbells/exercise equipment, they might have one. If not you can order one from amazon.com
EZ bar is the bar with the pattern of a W…it is similar to the barbell only it is good for curls because it is nicer on the wrists (easier to hold). Whatever you use is perfectly ok. Dumbbells stimulate each bicep the same so it’s actually better to make sure each arm is doing the same amount of work.
Flavia,
I love doing arm workouts. Looking forward to trying this routine. By the way, I had ordered the 4 Cycles program and requested a copy of the “booty bonus” you had offered when purchasing through you. I sent the order information to the help desk but the e-mail address wouldn’t work. I read on the comments of an older post that there was a different e-mail to use. I sent to that one, but I never heard anything back on it. Can you tell me how I can go about getting that bonus?
Thanks and thanks for the great exercise options,
Jolene
Yeah I ordered it too, sent a copy of the receipt to you and am still editing for my b bonus.
How do we get it?
Nice arm workout, will try it later, need to tighten and tone arms.
Cheers
Trudi
Hey Jolene, send your receipt here: http://www.flaviliciousfitness.com/helpdesk We’ll get you hooked up!
Waiting not editing 🙂
Sexy arms/triceps: Am trying to find the video that Vince made of you, where he is interviewing you and filming. You talk about realising when you admired female arms it was actually the tricep head that were noticeable and so you set about working exclusively on these aspects…Ring a bell to you Flav? Couldn’t retrieve it from the Flavilicious search and hoping you could help me with the link! Cheers!
Here you go Laura: https://flaviliciousfitness.com/2012/03/04/arm-workouts-for-women/ 🙂
All the best!
Anna, CPT, FF Specialist
Many thanks Anna!