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Strong, Sexy Arms Training Plan: Weeks 4-6

Strong, Sexy Arms Training Plan: Weeks 4-6

How it Works: Do three strength workouts and two cardio workouts per week. For your first session of the week, complete strength workout 2-A, and then continue alternating with strength workout 2-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

2-A

EST-2

2-B

EST-2

2-A

Optional

Off

#2

2-B

EST-2

2-A

EST-2

2-B

Optional

Off

#3

2-A

EST-2

2-B

EST-2

2-A

Optional

Off









Strong, Sexy Arms Training Plan: Strength Workout 2-A

A1: Dumbbell Step Ups
Sets: 3
Reps: 10-12 on each leg
Rest between sets: 30 seconds

  • Grab a pair of dumbbells and hold them at arm's length at your sides. Stand in front of a bench or step, and place your left foot firmly on the step.

  • The step should be high enough that your knee is bent 90 degrees.

  • Press your left heel into the step and push your body up until your left leg is straight and you're standing on one leg on the bench, keeping your right foot elevated.

  • Lower your body back down until your right foot touches the floor. That's one repetition.

  • Complete all repetitions with your left leg, then do the same number with your right leg.

A2: Alternating Incline Dumbbell Bench Press
Sets: 3
Reps: 10-12 on each side
Rest between sets: 30 seconds

  • Set an adjustable bench to an incline of about 30 degrees.

  • Grab a pair of dumbbells and lie on your back, holding the dumbbells over your chest so that they're nearly touching, arms straight.

  • Your palms should be facing out but slightly turned inward.

  • Before you begin, pull your shoulder blades down and together and hold them there throughout the entire exercise.

  • Take 3 seconds to lower the dumbbell in your left arm to your chest. Pause and then press back up to the top position. Repeat with your right arm and continue alternating until you complete the prescribed number of repetitions.

A3: Inverted Rows
Sets: 3
Reps: 10-12
Rest between sets: 60 seconds

  • Grab the bar with an overhand, shoulder-width grip and hang with your arms completely straight, hands positioned directly above your shoulders.

  • Initiate the movement by pulling your shoulder blades back, then continue the pull with your arms to lift your chest to the bar.

  • Pause, then take 3 seconds to lower your body back to the starting position.

B1: Valslide Lateral Lunge
*If you don't have Valslides, use a small gym towel instead.
Sets: 3
Reps: 10-12 on each leg
Rest between sets: 30 seconds

  • Stand with your feet shoulder-width apart with each foot on a Valslide or small towel.

  • Slide your left foot out to your left as you push your hips backward and lower your body by dropping your hips and bending your right knee, keeping your left leg straight the whole time.

  • Pause, then pull yourself back to the starting position with your feet on the Valslides or towel the entire time.

B2: Band Assisted Dips
Sets: 3
Reps: 10-12
Rest between sets: 30 seconds

  • Loop two ends of a large exercise band around the handles of a dip station or parallel bars (The thicker the band, the more assistance it will provide.)

  • Place your knees inside the band and support your bodyweight upright, arms straight, hands gripping the parallel bars.

  • Take 3 seconds to lower your body by bending at the elbows. Keep your elbows close to your sides for the entire movement.

  • Take 1 second to press your body back up to the starting position so that your arms are nearly straight but not quite locked. That's one rep.

B3: Swiss Ball Roll Out
Sets: 3
Reps: 10-12
Rest between sets: 60 seconds

  • Sit on your knees in front of a Swiss ball and place your forearms and fists on the ball.

  • Take 2 seconds to roll the ball forward, straightening your arms and extending your body as far as you can without allowing your back to "collapse."

  • Use your abdominal muscles to pull the ball back to your knees.

  • Tip: Don't let your hips sag and keep your core braced.

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