Workout Wednesday – Awesome Arms Workout

 

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

 







Comments

  1. Yvonne says:

    I love the arms workouts on Curvalicious. I started seeing results instantly!

    Now to get motivated to start on them again! :)

  2. Yvonne says:

    Flavia, what is a good alternative to the Overhead Cable Extension since I work out at home?

    Yvonne

  3. Jen Trudel says:

    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

    • Anna says:

      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. :)

      • Jen Trudel says:

        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!! :D

        • Anna says:

          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

    • Flavia says:

      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.

  4. 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

  5. trudi says:

    Waiting not editing :)

  6. Laura BB says:

    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!

  7. Laura BB says:

    Many thanks Anna!

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