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My arm progress!!

I was looking online yesterday and found a work out routine on This is the link

Basically if you want to tone your arms faster and grow some “guns” do this. The first routine is super sets, meaning two sets one after the other then you take a 30 second rest and start again.

“Choose any day, as long as you didn’t train upper body 24 hours before or after, and as long as you’re at least 2 days removed from your other arms workout.”

Workout 1: Antagonistic Muscles



I just copied this right from the source. This is what I did today. Basically what they are saying is incorporate these super sets when you are working out another body part, say lower body. I did super sets today but I also did my upper body, so after I was finished I felt like puking. I pushed myself to the limit and I loved it!

There is also compound sets which target the same muscle at the two sets.

Workout 2: Same Muscles

Compound Set:

Compound Set:

I only did the super sets today plus an additional routine I learned from Andreia Brazier.

1) Wide Grip Lat Pulldowns 5 x 20

2) Chest Machine Press 4 x 15

3) Shoulder Press Machine 4 x 15

4) Cable Rope Pulldowns (triceps) 4 x 20

5) Cable Curls 4 x 20

Enjoy and tell me how it goes for you! Remember is a great source to start of.


Today’s work out of the day consists of working out upper body. These work outs are easy to do and don’t reallt require a spotter.
1) Tricep Kickbacks 3 x 12


2) Triceps Cable Pressdown 3 x 12


Make sure to keep your elbows in with this one. Inside but don’t use your body to help only your triceps.

3) Tricep Dips 4 x 10


4) Lying Barbell Tricep Extensions 3 x 12


With this work out you can choose to use a barbell but you can also use dumbbells if it’s easier.
5) Push-ups 3 x 15

These are pretty self explanatory, if regular push ups are too hard you can do push ups with your knees on the floor.

6) Arnold Press 3 x 12
This is one of my favorites. These are a little hard to get so I posted a video.

Lastly do a 45 min incline on treadmill at 21 incline and 3 mph.

Enjoy! And remember these are Bella Falconi’s routine I just changed a few work outs.