BI’s and TRI’s 💪🏽
upper body days are a blast because they’re quick and full of supersets!
double tap &&& save this workout for later for a killer upper body pump! 💪🏽🙌🏽
SUPERSET 3 SETS
1️⃣ 10 cable bicep curls
2️⃣ 10 reverse grip tricep extensions
SUPERSET 3 SETS
3️⃣ 8 dumbbell bicep curls decrease weight 8 more reps
4️⃣ 10 skull crushers
SUPERSET 3 SETS
5️⃣ 10 hammer curls
6️⃣ 10 tricep extensions
SUPERSET 3 SETS
7️⃣ 10 straight bar curls
8️⃣ 10 tricep rope extensions
that’s a wrapppp! if you’re new to lifting a superset is 2 exercises back to back with no rest. so do the first exercise, then the second exercise. then rest. and repeat. these are effective and cut down on time because while your biceps are resting, you’re working your triceps, and vice versa. :)
love you all so much and have an amazing weekend!!!
stay strong & beautiful 🌟
wearing @gymshark ombré seamless leggings + ease sports bra
9,27229312 January, 2019
4 exercises for massive triceps🔥
1. Underhand grip tricep extenion 4x 12
2. V-bar close grip tricep extension 4x 12
3. Single arm tricep extension 4x 15
4. Single arm overhead tricep extension 4x 12 —————————————————
Like & save this workout for next time🔥
Outfit by @gymshark (shoplink in bio)
7,0351827 January, 2019
BIS AND TRIS🙌🏼
Starting to kinda ish enjoy arm day?? Going heavier and loving it!! LEGGINGS BY @paragonfitwear !! DROPPING 1/17. I wear a size small - material is legit softer than Lululemon 😍
▫️Cable Tricep Extension: keep your elbows close to your ears and squeeze at the top of the movement!
▫️Bicep Curl / Tricep Extension: LOVE this one. Get in a bent over position like this. Bicep curl and squeeze your biceps at the top. Tricep Extension back and squeeze at the back.
▫️Bicep Curl: Notice the angle that I’m curling - its way harder for me than regular straight in front of bicep curls.
▫️Tricep Dips: Did these on the assisted pull-up machine. The higher you up the weight the easier it is.
•••••••••••••••••••••••••••••••••••••••••••••••••••••• 🔰BOOKMARK🔰 so you can try!! TAG your workout partner! 🤗 LIKE so I know you want to see more! ••••••••••••••••••••••••••••••••••••••••••••••••••••••
▫️I create guides that I wish were available when I was starting my fitness journey. Link in bio!
▫️Self tanned by @laboomlife...code ‘ERIKA’ saves you 30%! #armworkout#armsworkout#tricepworkout#bicepworkout#workoutvideos
1,7385310 January, 2019
Truth - I’ve never been big in New Years🤷🏼♀️🎉📆!
For the past week I’ve been feeling down and kind of out b/c everyone is hype about the new year and I am over here like....uhmmm new year...same me 🤷🏼♀️! So, I felt like “🤔Am I doing it wrong?”
“Should I have some huge resolution?”
“Should I make BIG PLANS?”
“AM I DOING ENOUGH?”😰
Today it hit me....I never have HUGE RESOLUTIONS because I ligit live my life with goals daily! I do my best to be my best daily! I think about my plans, my goals, my next moves more often than just year to year! I love my life day by day, not year to year! So I make my goals much more specific and on a more specific timeline than just “yearly”! I personally think this has helped me never “fail” at my goals. Sure, I’ve had failures, but my mindset wasn’t focused on a huge failure, rather, I saw it as an opportunity to try something else!
I believe it’s super inspiring to aim for the stars, and if that is your motivation, AIM AND FIRE BABE!🌟💫 Just don’t feel like you are “less” if you don’t have HIGE PLANS FOR 2019! Maybe, you just attack it from a different angle like myself! And that’s pretty awesome! It’s awesome that we can all be so unique in our ways and still all be successful! There isn’t ONE MAGIC way to be happy, successful, or “make it”! Your way is unique and in your journey for a reason! Stay true to yourself - you’ll get there!💫🌟💗
Here is a couple arm exercises @matthew_lagarce11 and I crushed today to end our #2018 on a high note! We slayed this arm workout!💪🏼
Tricep pushdowns - 4x15
21’s - bicep curls - 4x21 (7 lower rep range, 7 higher rep range, 7 full range of motion!)
Top - @tjmaxx
Bottoms - @acaiberryfashion
Shoes - @nike . #flourishyourmega#nye#nyeoutfit#2019#2018bestnine#2019goals#npc#npcbikini#ocb#ocbbikini#leggings#armworkout#bicep#bicepworkout#tricepsworkout#tricepworkout#triceps
Ok so here’s a really 🔥 arm day with plenty of supersets to really fry those armaroosks! I’m definitely definitely seeing progress in these videos (my tricep be poppin on the second one ft. @_ssmitty_ self destructing in the background😰) in my physique as I get a little less floofy.
▶️Rope hammer (time) curl- 4x10
▶️Rope tricep extension- 4x10
▶️One arm cable lateral curl- 4x10 each arm
▶️One arm cable tricep kickback- 4x12 each arm
▶️Barbell tempo curl- 4x10 | explosive curl and slow release back down
▶️Lying barbell skullcrushers- 4x10
• Decline barbell curl- 4x12
• Dumbbell forearm reverse curl- 4x10 SLOW | basically curl with an overhand grip
• Dumbbell overhead skullcrushers- 3x10-12
• Seated one arm wrist curls- 3x20 each arm
So ngl this got a little longer than expected because I was lurking on my gym crush (who I lovingly refer to as “prison wife” 🥳). However, it motivated me to hit forearms which I need to stop ~neglecting~
Gotta get them boulder shoulder y’all👌🏻It hurts but aye the results gon be damn good, I like to incorporate some tris workout on my shoulder days feel like a good combo... wow now I’m hungry, might order the number 5 combo at McDonald🤤
💪🏼Chest, biceps and triceps💪🏼.
👩🏻I love doing Tabata/HIIT style workouts because they are fun and fast! But, you can’t neglect isolating and building muscle! Women, you won’t get big, you will get lean. Nothing strengthens your bones like weight bearing exercise...throw away the milk! Make sure you are getting calcium through foods such as Salmon, leafy greens and beans. Also higher rate of absorption when you have adequate vitamin D☀️levels and vitamin K (dark leafy greens) So stay healthy and strong with your food choices and weight bearing exercise❤️Your body and waistline will thank you😉.
1️⃣Flat bench press.
2️⃣Incline bench press.
4️⃣Decline push up.
🖤Anything “incline” works your upper chest. It’s a natural lifter for women!💁🏻♀️.
2️⃣Bicep curl-stop halfway from the bottom and return.
3️⃣Bicep curl-start at the top, go halfway and return.👍🏻.
1️⃣Dips-stay close to the bench-don’t overextend shoulders.
3️⃣Dumbell kickbacks-keep elbow in the same place, it acts as a hinge.
🧭I did 3-4 sets of 15 each exercise.
📌Try now or save for later!
⬅️Swipe for each body part!
This wall drill is for strengthening your triceps, you’ll see when you try! It’s also good for working on Manna and it’ll develop your compression and flexibility skills when you bring the leg towards the shoulder. Hubby being present for the drill is not compulsory 😆
6814 hours ago
🔥SAVAGE ARM WORKOUT🔥 @christian.fleenor ↪️SAVE | TRY | TAG A FRIEND TO TRY THIS WORKOUT!
➖ 👉🏽SWIPE LEFT | SAVE WORKOUT🔥
1️⃣Hammer Bar Curl:[3 sets|10-12]
2️⃣Incline Hammer Skull Crusher:[3 sets|10-12]
3️⃣Seated DB Hammer Curl:[3 sets|10-12]
4️⃣Overhead Ez Bar Extension:[3 sets10-12] 🔥SUPER-SET 3/4👇🏽
5️⃣DB Curl:[3 sets|10-12]
6️⃣DB Alternating Skull-Crusher:[3 sets|10-12] 🔥SUPER-SET 7/8👇🏽
8️⃣Overhead Rope Extension:[3 sets|15] 🔥SUPER-SET 9/10👇🏽
9️⃣Incline Hammer:[3 sets|12-15] 🔟Bent Over Crucifix Curl:[3 sets|12-15] 🔥5 Reps each variation alternating]
⏰60 Min Workout 😴REST 60 sec per set -
🔥Want FREE Full Swipe Workouts To Follow?! Go To #1 Full Workout Page @christian.fleenor FOR 100s Of FREE Swipe Workouts Posted Daily 🎥 Fitness Tips, Nutrition Advice & Full Swipe Workouts everyday on his IG🔥 @christian.fleenor#kingofswipeworkouts
Saturday afternoon pump 🙊💪🏽
Shoulders, chest, arms and abs done for today with my cardio of course! The best thing about working out is all the food you can eat after 😋
What has everyone trained today?
Outfit is @gymshark