Right to Bare Arms Workout

1 mile warm up on choice of cardio machine 

Section 1: Weight lifting 1 round of each for 8 reps, using three different weights (I use 5 lb., 8 lb., and 10 lb.)

  • Bicep curls
  • Hammer curls
  • Alternating bicep and hammer curls
  • Lateral raises 
  • Shoulder press
  • Rows
  • Flys 
  • Tricep kick backs 

Section 2: Arm floor exercises

  • 20 push ups
  • 20 tricep dips 

Section 3: Compound Exercises, repeat 2-3x 

  • Side lunge to lateral raise (10 each side) 
  • Squat to Arnold press (10) 
  • Squat to shoulder press with twist (10 each side) 
  • Bulgarian split squat (10 each holding weights) 
  • Lunge and bicep curl (10 each side) 

Section 4: Glutes and Abs Finisher

  • On all fours, kick left leg straight back behind you then bring back to center. 
  • On all fours, keep left leg straight behind you and pulse up. 
  • On all fours, take straight leg and bend until your foot is flat and pointing towards the ceiling. Pulse up.
  • On all fours, make left leg straight again and while still straight lift it to each side (both sides equals 1) 10 times. 
  • Do above four exercises all on left leg then switch and repeat on the right. Make sure to squeeze the glutes while doing these! (Also sorry I don't really know what to call these exercises!) 
  • Glute bridges, 30 seconds 
  • Crunches, 30 seconds
  • Side crunches, 30 seconds 
  • Leg lower downs, 30 seconds 
  • Plank, 1 minute 

Stretch, hydrate and then celebrate because you're done! 

Disclaimer: I am not a licensed personal trainer. I just enjoy exercise and wanted to share some of the ones I created for my own personal use. Feel free to ask me any questions. 

fitness, FitCami Fannin