In today’s arm workout routine, we are working antagonist (opposing muscle groups) in ’supersets’ which provides a couple of different benefits. First, more work is done in less time and second, muscle groups recuperate faster when their opposing group is worked.  Perform the two superset exercises in a row with next to no rest in between.

Summer Tank Top Arm Workout Routine:

SUPERSET #1: Warm up

- Dumbbell Curls 3 sets of 8-10 reps with
- Lying Dumbbell Triceps Extensions 3 sets of 8-10 reps

SUPERSET #2:

- Low-Cable Curls 3 sets of 8-12 reps with
- Tricep Push downs 3 sets of 8-12 reps

SUPERSET #3:

- Dumbbell Hammer Curls 3 sets of 10-12 with
- Flat Bench Dumbbell Presses 3 sets of 10-12 (place dumbells together and keep them pressed together as you press them up)

SUPERSET #4:

- Preacher Curls 3 sets of 12-15 (see next to last last video of Candace below)
- Bench dips x 20

Thanks Candace for a great workout! How did you do? Post your results below… Have a question? Chat with Candace directly on Facebook and Twitter!

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Warm up: run 800 meters (or 2 laps), 25 push ups

Resistance Band Workout Routine:
- bicep curls (20)
- squat leg raise (20)
- tricep extensions (20)
- lunges (20 on each side)
- tricep extensions (15 overhead on each side)
- core; 2 minute planks (beginners 1 min)
- repeat 3 times; adv use a thicker tube, beginners use smaller width

Have fun and lets rock the band!!

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Looking to increase size in your chest and build muscle? When you increase your weights, this is the best workout routine to achieve BIG results!

Warm up: jog 800 meters (2 laps around track) 10 minutes of indoor row

Chest and Back Workout Routine:

- Chest: Bench press & Back: Pull ups; Advanced add weighted belt, Beginners = do Lat pull downs instead

- 15, 10, 5, 3, 1 = these are the reps you will do for each exercise. Every new set go heavier on the weight (your max). If you fail to get the correct number you need to redo the set.

- Don’t give up! post your weights and time!

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You can do this workout every third day to stay conditioned.  It’s a simple workout that really challenges the chest, back and arms.   It’s a pyramid type routine.  In it, we do 2 push-ups for each pull-up.  The goal is to see how high you can get your reps.   Because you’re dropping for push-ups and jumping up for pull-ups, your heart rate will jump as well!

Start by doing one pull-up followed by 2 push ups.  After that, each number doubles until you’ve maxed out your upper body.

Pull-up, Push-Up:

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Warm up: 10 minutes on elliptical  machine, then 5 minutes indoor row

Chest Workout Routine:

- Dumb bell Incline Bench Press

- Push ups (double the reps)

- 15-12-10-8-15 reps

- This chest exercise is simple, all you need are dumbells. In the 1st round do 15 reps on the incline bench, once finished get on the ground and double the reps on push ups. Once done take a break and let your partner go. Each round try to go heavier on the weight and remember to double the reps on push ups. 5 total rounds. Post weight for each round.

Good weight (2 dumbells total weight) for advanced:
1 = 60 lbs
2 = 70 lbs
3 = 80 lbs
4 = 80 lbs
5 = 70 lbs

Good weight (2 dumbells total weight) for beginners:
1 = 16 lbs
2 = 20 lbs
3 = 30 lbs
4 = 30 lbs
5 = 20 lbs

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Does size matter? Well to some of us, yes it does!! If your looking to build size and have big arms, during your reps increase the lbs to your max then lighten up till you reach 50.

Want lean toned arms with out the size? Stick with light to moderate lbs during your 50 reps.

Warm up: 10 minutes on the elliptical machine

Workout:

50 – Bicep Pull Ups; pull ups with underhand grip, your palms facing you

50 – Tricep Dip; For the tricep dip you need 2 strong surfaces that will hold your body weight. You can use a sturdy bench, 2 tables, 2 chairs or whatever you’ve got.

50 – Bicep Curls; With dumbbells at your side, start with your palms in at your side, lift up and rotate palms facing up on the curl then rotate back in on the way down down.

50 – Tricep Push Ups (Close grip) The close grip push up mimics the close grip bench press. Start on your hands and knees and place your hands about 6-8 inches apart directly under your chest. While keeping your arms straight put your feet out and straighten your body as if it were a wooden board. This position is the start of the movement. Now slowly lower yourself down until you almost touch the floor. Keep your elbows close to your ribs and push back up. Advanced, add weight or books on your back.

50 – Bicep Bar Bell curl; curl with a wide hand grip

50 – Tricep Extension (with resistance bands) We’re going to do a lying tricep extension because you get the most muscle isolation and growth and you can do it easily on the floor.

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This is a serious competition prep workout that the fitness professionals use. …Think YOU can do it??  Try and tell me what you were able to do! Beginners can split the workout up into separate days.

Workout:

LEGS:
10 squats alternating with 10 jump squats no weight all the way to 50 no break
Planks up on hands with 20-30 alternating knees touching to same side elbow
REPEAT squats and abs 2 more times adding 10 pound weights 2nd and 3rd set of squats 10 Power lunges and 10 burpees holding weights
Straight legged dead lifts 8-10 reps with heavy weight
Hanging leg raises
3 SETS EACH BACK TO BACK

CHEST:
Plyo push ups: with 2 step risers, place them 2 feet away from each other, get in push up position with hands on steps, with power bring hands down to floor landing in a push up, on the way up, walk hands up or push up with power landing hands on steps
Bicycles 20 reps, crunches 20 reps
3 SETS EACH

BACK:
Inverted pull up rows at smith machine
Dumbbell pullovers on ball
Plank on ball with alternating knee taps on ball
3 SETS EACH

SHOULDERS:
10 front raises, 10 lateral raises, 10 overhead press bringing arms all the way down and up
Planks on hands knees to elbows 20-30 reps
3 SETS NO REST BETWEEN SHOULDER EXERCISES

ARMS:
Chin ups
Triceps pushups on medicine ball
3 SETS EACH

Thanks Angelique for the awesome full body workout! Good luck in all your future competitions!

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To do a proper pull up; overhand grab the bar and pull up until neck reaches height of hands.

Warm up: 10 minute jump rope, 30 second plank (repeat once)

Workout:

- 1. Pull Ups 3-3-3-3-3-3 (6 sets of 3)

• Advanced = max weighted pull ups
• Beginners = use band for assistance

- 2. Advanced = Take your heaviest set (with the weight)  multiply that by 50% now do pull ups with that weight for a total of 50 reps for time, take short breaks as needed and post your time!

• Bodybuilder Example: if max set is 80 lbs do 40 lbs weighted pull ups
• Athelete Example: if max set is 40 lbs do 20 lbs weighted pull ups
• Intermediate Example: 50 reps no weight
• Beginners Example: 50 reps with knee band

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Warm up: jog 800 meters (2 laps around track), 2 sets of 20 push ups and 1 minute planks

Workout:

- Do each exercise 15 reps

1) Incline bench press; Adv = match your body weight, beginner = 40 to 60% of body weight
2) Flat bench press; Adv = match your body weight, beginner = 40 to 60% of body weight
3) run 400 meters (1 lap around track)
4) Ring dip (Use leg band or spotter, Beginners do tricep dips on the bench with your feet on the floor)
5) Push press; Adv = match your body weight, beginner = 40 to 60% of body weight
6) run 400 meters (1 lap around track)

- Complete 3 rounds for time

Ring Dips

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Warm up: 800 meter run (2 laps around track) 2 sets of 25 push ups

Workout:
- strict pull ups
- dead lifts; Men 185 lbs, Women 65 – 115 lbs
- seated cable rows; Men 150 lbs, Women 60 – 90 lbs
- lying pull overs; Men 75 lbs, Women 40 dumb bell
- sumo dead lift high pulls M 95 lbs W 65 lbs or 45 lbs

In this exercise start with 1 station and do as many reps as possible for 1 minute. Every minute change station and count reps all the way through. After 5 minutes take 1 minute break. Repeat 3 rounds. Post total reps or scores for 3 rounds.

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