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Workout Routine:

Incline Biceps Curl 10 – 12 reps
Standing Biceps Curl 12 – 15 reps
Cable Biceps Curl 15 – 20 reps
Overhead Triceps Extension 10 – 12 reps
Lying Triceps Extension 12 – 15 reps
Triceps Kickback 15 – 20 reps

Complete a Total of 3 or 4 Sets.

Join the discussion 15 Comments

  • Sandra says:

    I don’t have equipment at my home, nor access to a gym. Are there modifications to the cable curls, incline bench and bar without me having to buy equipment?

  • Anna says:

    Hi Sandra,
    You will need at least a resistance band and possibly some dumbbells to complete this workout. If you have a resistance band you should be able to set it up to where you can mimic the same angle as Flavia uses with the cable. For the incline curls you can sit on the floor and lean back against a stability ball (pushed up against a wall) or just perform the curls standing.
    All the best!
    Anna, CPT, FF Specialist

  • Joanne Oguebiri says:

    Hi Flavia,

    This was great, my arms felt it. I was able to adapt it to home very easily using my dumbells, bands (which I placed under my feet) and ball.

    Thank you so much. Your site is fantastic.

    Enjoy your beautiful blessing.

  • Romina Marelli says:

    Hello Flavia:

    I have been working out with a trainer for 6 months now, and I have not seen mayor changes on my body. Specially my arms. He measure me when we started and again a month ago, and my measure were the same. We focus more on lower body since I am much stronger ,and can push myself much more there, but I should have seen some improvement on my arms too.
    What do I need to do???, I really want to shape up my arms, that if you look at me, you can tell that I work out!
    I have a struggle with food, but I try as much as I can to eat clean and healthy, I do most of the time,and I take the protein powder and creatine.
    What Aim doing wrong???, Please help!!!!!!!!!

    • Anna says:

      Hi Romina,
      Fitness is a journey and you have to learn to make it a lifestyle. Try the best you can with your nutrition and continue to get better each day. Check this out for a sample meal plan:
      As far as working your arms go, since they are your weakest body part you actually should be working them more often, up to 3 times per week. Ensure you are working back, shoulders, and chest as well as this will lead to a well rounded, balanced physique.
      All the best!
      Anna, CPT, FF Specialist

  • Romina Marelli says:

    I do work out my back,chest and shoulders, but like I said , I am not seeing much result. My trainer has me on a routine that one day we do shoulders , biceps and triceps, next time, we do back and chest, next lower body. I go 3 times a week with him, that is all I can afford.
    So, if I have to be doing upper body at least 3 times a week, how I should do it?, What I should ask him to change in my routine?
    Also, we do 3 sets of 10 or 4 sets of 10. I can’t do much weight with triceps and shoulder. I can do 18 pounds for biceps like 6/8 reps. We usually work with 10 and 15 pounds though….
    How many reps/weight should I be using?

    • Anna says:

      Hi Romina,
      Since you have hired a trainer I would say trust him and bring it to his attention that you feel you’re not seeing results like you would like.
      You’re current routine sounds good. You could include one more arm workout per week at home if you like. It does take time to see visible muscle definition and you have to be lean enough to see the muscles.
      In Flavia’s Curvalicious program she tells you the perfect rep range and shows you exactly what exercises and workouts to do for a lean, toned body. You can check it out here:
      All the best!
      Anna, CPT, FF Specialist

  • Glenda Marie says:

    Hey Flavia,

    AMAZING workout! Thank you so much for posting.

    Pls keep them coming.
    From 1 workout mommy to another, you look beautiful & so inspiring. So happy I found you on you tube.

    Have a blessed day!

  • Natalie says:

    Hello. Please can you advise me on how I can get my link to Flavias Curvalicious programme that I purchased a while back. I’ve used it and had fab results and want to return back to it after having had my baby but can’t access it…

    Thankyou so much…
    Natalie Andrews

  • Nicole Rust says:

    Hi Girls,

    Just want to thank you for all your help online, I only came across your website today and I cant wait to try out these new exercises, I’m so committed to my training and this will help me a lot. Please keep inspiring people and uploading these awesome workouts!!!

    Have a great day!

  • Debbies21 says:

    What size weights should I use. I’ve been recovering from foot surgery, so I’m a little out of shape. I find that if I use heavy weights my arms get big not cut. I know I’m about 15 lbs overweight since I haven’t been working out since the surgery at Christmas and rotator cuff surgery in the summer. I was non weight bearing for 2 months. And I know definition is a function of body fat but even when I’m at a more comfortable weight I find my arms look big not cut. Any suggestions would be helpful

    • Anna says:

      Hi Debbie,
      Sorry to hear about your injury. Yes, as you said body fat accumulation is really the reason for your arms being big rather than cut. You could stay in the 15 – 20 rep ranges for most of your arm exercises. This would mean using lighter weights, the weights you use depend on your current fitness level and strength.
      All the best!
      Anna, CPT, FF Specialist

  • Dannie Barre says:

    You are my inspiration , I possess few web logs and very sporadically run out from to brand.

  • There is definately a lot to find out about this topic. I really like all the points you’ve made.

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