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Workout Wednesday – Muscle Building Workout Video – Sexy Arm & Calf Workout

By March 27, 2013 13 Comments

Happy Workout Wednesday!!

❤ With Flavia Delmonte ❤

Exercises for Women

5 Exercises for Sexy Arms & Calves 

Triceps Challenge
5 – 5 – 5 
EZ Bar Biceps Curl
Triceps Cable Pressdown
21 – 21 – 21 
21 – 21 – 21 (3 sets of 21)
Lying Triceps Extension
Seated Hammer Curl
8 – 8 – 8 
8 – 8 – 8
Standing Calf Raise
12 – 10 – 8
Seated Calf Raise
10-10-10-10-10… (10 sets of 10)

Join the discussion 13 Comments

  • Dana says:

    Flavia- I love that you are still bringing on the videos now that you’re pregnant! My doctor (who admittedly is very conservative!) recommends to all pregnant patients to not lift more than 10 lbs regardless of what muscle group is being used. I know this is not practical, especially for those mothers who have toddlers who still get picked up. If I was used to doing heavy weights, I know that I need to tone it back, but am not sure by how much. Can you comment on what weights you used to lift for various muscle groups and now what you’ve cut back to being pregnant? Or just a general recommendation on how much to lift once pregnant? (I know you’re not a doctor and cannot make formal recommendations, but would appreciate what your experience is). Thanks!

    • Flavia says:

      Hey Dana. IF you read the book, What to expect when expecting, it also suggests 30-40 pounds max. Like you said, women with toddlers carry more than 10 pounds. I don’t want you to go against the advice of your DR. but what I did is drop the weights by about 25% for trimester 1 and now I am about half of what I was lifting when not pregnant. I use 5-15 pounds now for most things as 20 pounds are getting too hard for me to carry.

      For me, I just go by what feels right and make sure my heart rate and breathing are well controlled. I have lifted too heavy in my first trimester and threw up a couple times, so I really scaled back after that.

  • Karen says:

    Thanks for the great workout. since I dont have anywhere to do tricep dips, I did them on the ball, is there any hand positioning that reduces strain on the shoulder, it hurts one shoulder(old injury). Also for the tricep extensions, better to do higher reps with lower weight or drop the weight halfway if we cant do eight reps, I seem t be between weights


    • Anna says:

      Hi Karen,
      S ee if there is a way you can set up two benches/table to where one hand is on one bench and one hand is on the other so that your hands are in the same placement as if you were on parallel bars. This will be a safer position for your shoulders than if they are back behind you on one bench. If you cannot do that then close grip push ups would be an acceptable substitute.

      For the tricep extensions do what you can with the heavier weight while keeping proper form then drop the weight when needed to get to the desired number of repetitions.
      All the best!
      Anna, CPT, FF Specialist

    • Flavia says:

      If it hurts, I would omit them all together. Do more variations without the dips for your triceps. I would vary the heavy and light. One week do higher reps, lower weights, and the next do fewer reps, heavier weights.

  • Amber says:

    Hi Flavia,
    I recently started doing full- body-licious. I’m in my fourth week. I would like to know what is the absolutely most neccessary supplementation that I need to be taking while on the full body licious program. Mainly, I’m talking about the use of PROTIEN and BCCA’s . I have 50 lbs to lose so my fat loss strategies are pretty aggressive.

    • Anna says:

      Hi Amber,
      remember supplements are just that, a supplement to your diet. You want to really focus on getting proper nutrition through your diet. Fish oils, multivitamin, greens drink and BCAAs are the top supplements Flavia recommends and are very beneficial for your health and fat loss.
      All the best!
      Anna, CPT, FF Specialist

    • Flavia says:

      Hey Amber, the best supplement to use is fish oils. Use them all the time whether you are on or off the program.

  • Rachel says:

    Hi, Just wondering if we should be using weights for the standing calf raise?

  • Louise says:


    Regarding weighted standing calf raise, would it be okay to use the leg press for calf raises with weight?


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