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Strong, Sexy Arms Training Plan: Weeks 1-3

Strong, Sexy Arms Training Plan: Weeks 1-3

You'll Need: A bench or step, a triceps rope, a resistance band, a mini band, and a set of dumbbells. Find gear at powersystems.com

How it Works: Do three strength workouts and two cardio workouts per week. For your first session of the week, complete strength workout 1-A and then continue alternating with strength workout 1-B for the entire three weeks, leaving one weekday between sessions for cardio. If you start the plan on a Monday, your workout schedule will look like this:    

Week

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

#1

1-A

Cardio 1

1-B

Cardio 1

1-A

Optional

Off

#2

1-B

Cardio 1

1-A

Cardio 1

1-B

Optional

Off

#3

1-A

Cardio 1

1-B

Cardio 1

1-A

Optional

Off

 

Strong, Sexy Arms Training Plan: Strength Workout 1-A

A1: Front Foot Elevated Split Squat
Sets: 3
Reps: 10-12 on each leg
Rest between sets: 30 seconds

  • Stand in a staggered stance with your front foot on a 6-inch box or step.

  • Take 2 seconds to lower your body as far as you can.

  • Pause for 1 second, then take 1 second to push yourself back up to the starting position.

  • Complete the prescribed number of reps with your left leg forward, then do the same number with your right foot elevated in front of your left.

A2: Seated Row with Triceps Rope (or Split Handle)
Sets: 3
Reps: 10-12
Rest between sets: 30 seconds

  • Attach a rope handle to the cable and position yourself in a seated position with your feet braced.

  • Grab an end of the rope with each hand.

  • Without moving your torso, take 2 seconds to pull the rope toward your sternum, elbows pointing out.

  • Pause for 1 second, then take 1 second to return to the starting position. Repeat for the prescribed number of repetitions.

A3: Band Assisted Chin Ups
Sets: 3
Reps: 10-12
Rest between sets: 60 seconds

  • Loop one end of a large exercise band around a chin-up bar and then pull it through the other end of the band, cinching it tightly to the bar. (The thicker the band you buy, the more assistance it will provide.)

  • Grab the bar with a shoulder-width, underhand grip, and place your knees in the loop of the band.

  • Hang at arm’s length. You should return to this position—known as a "dead hang"—each time you lower your body back down.

  • Perform a chin-up by taking 1 second to pull your collarbone to the bar. As you pull your body up, stick your chest out, squeeze your shoulder blades down and back, and focus on pulling your upper arms down forcefully.

  • Once the top of your chest touches the bar, pause, then take 3 seconds to lower your body back to a dead hang. That's one rep.

B1: Hip Raise with Knee Press-Out
Sets: 3
Reps: 10-12
Rest between sets: 30 seconds

  • Place a 9-inch mini-band just above your knees and lie faceup on the floor with your knees bent and your feet flat on the floor.

  • Take 1 second to raise your hips so your body forms a straight line from your shoulders to your knees, pushing outward against the band to increase activation of your glutes.

  • Pause for up to 5 seconds in the up position, then take 2 seconds to lower your body back to the starting position. Repeat for the prescribed number of repetitions.

B2: Seated Hammer Curl to Shoulder Press
Sets: 3
Reps: 10-12
Rest between sets: 30 seconds

  • Sit tall on a bench or Swiss ball holding a set of 3 to 8-pound dumbbells (or heavier if you're capable) with a hammer grip (your palms facing each other).

  • Curl the dumbbells toward your shoulders.

  • Press the dumbbells above your head until your arms are straight.

  • Reverse the movement and repeat until all reps are completed.

  • It should take approximately 2 seconds to go from the start position to overhead and vice vera.

B3: Prone Plank
Sets: 3
Reps: 1 (try to hold for 60 seconds)
Rest between sets: 60 seconds

  • Start to get into a pushup position, but bend your elbows and rest your weight on your forearms instead of on your hands.

  • Your body should form a straight line from your shoulders to your ankles.

  • Brace your core by contracting your abs as if you were about the be punched in the gut.

  • If 60 seconds is easy for you, try to hold as long as you can and write down that time to track your progress.

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