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Bis and Tris Workout with Dumbbells

 
 

Hi Love!

This is not your average arm workout. This training session puts a fun spin on the classic bicep and tricep exercises we all know and love. Because let’s face it, it’s pretty boring to do the same old standard bicep curls and tricep kickbacks every upper body day. Sometimes you’ve just got to spice it up to stay engaged in your training sessions. 

Why not try something new in the pursuit of sexy sculpted tank top arms? You can find the full workout instructions below.

The Workout

  1. Dumbbell Triple Crush 4x10
  2. Dumbbell 21’s 4x21
  3. Alternating Arm Curls superset with Cross Body Curls 4x10
  4. Alternating Skull Crushers superset with Tricep Press 4x12

Exercise Instructions

Dumbbell Triple Crush

  1. With a neutral grip, hold dumbbells in both hands at your sides.
  2. Curl the weight in hammer curl fashion (with a neutral grip) to chest level.
  3. Press the weights up over your head so that your arms are fully extended above your body.
  4. Keeping...
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Shoulders and Arms Workout with Dumbbells

 
 

Today, we are focusing on building some beautiful sculpted shoulders and tight, toned arms. I'll be honest, shoulder training has always been my favorite. I love hitting them hard and being able to confidently rock a sleeveless top. 

So today we are taking the basics and spicing them up a bit with supersets, as well as single arm and slow negative variations for an added intensity challenge.

Woohoo! Get ready, girl. This one's going to be fun!

 

The Equipment

1-2 pairs of dumbbells should be sufficient for this workout. 

The best way to pick your weights is to apply the 2 rep rule to your lifts. The 2 rep rule states that the weight selected should allow you to complete the whole set with good form and still feel like you have 2 reps left in the tank if you hypothetically HAD to complete 2 more.

If you feel like you could pump out 10 more reps at the end of the set, you should select heavier weights. If you are failing on the last rep of every set or barely...

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Dumbbell Arm Workout for Beginners

arms workout Jun 29, 2019
 
 

This simple 4 exercise arm circuit is great for building the bicep and tricep muscles! The exercises are meant to be performed circuit style 4x12, meaning one after the other (12 reps each) without rest in between them. Take 60 seconds rest after completing one set of all 4 exercises. Then perform them all again. 

This circuit style of training is a huge time saver and keeps the intensity high for some major fat burning. 

Equipment

All you need for this workout is a single pair of dumbbells. Keep in mind that the weight you select should be challenging enough but not so challenging that you cannot perform all prescribed reps with good form. I advise my clients to pick a weight that they could pump out 2 additional reps if they had to (but no more) with good form. 

It's helpful to do a warm up set with lighter weight to get a feel for how much weight feels right for you. 

Additionally, because these exercises are being performed without rest in...

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