Blast those bis and tris! Shefit™ #WorkoutWednesday


For this week’s workout, we’re going to focus on building bicep and tricep mass and strength. Rotate each round, resting one minute between each round, 12 reps per round. Increase weight with each round (e.g.  e.g. 15-17.5-22.5).

Warm Up To Start

10- to 15-min. HIIT (High-Intensity Interval Training)
  • Treadmill incline jumping lunges
  • Side lateral lunges
  • X jumps
shefit-tricep-overhead-ext

Six Workout Rounds

Round 1 (12 reps of ea.)
  • Hammer curls
  • Bicep curls
  • Skull crushers
  • Rope press downs
  • Diamond push ups to failure
Round 2 (12 reps of ea.; increase weight)
  • Hammer curls
  • Bicep curls
  • Skull crushers
  • Rope press downs
  • Bench dips to failure
Round 3 (12 reps of ea.; increase weight)
  • Hammer curls
  • Bicep curls
  • Skull crushers
  • Rope press downs
  • Gators to failure
Round 4 (12 reps of ea.; increase weight)
  • Hammer curls
  • Bicep curls
  • Skull crushers
  • Rope press downs
  • Speed push ups to failure
Round 5 (straight set of 3 x 12)
  • 21s
Round 6 (straight set of 3 x 12)
  • Overhead tricep extensions (as pictured, above)

Finish with Abdominal Muscles

Abs, on a decline bench or flat bench (3 sets of 10)
  • Leg lifts (as pictured, below)
  • Scissors
  • Oblique leg lifts
shefit-bench-abs-leg-lift

 

Done properly, you will positively blast your bis and tris! Stronger arms, Strong Beauty! What other exercise routines, fitness tips and advice can I help you with? Email me atsara@shefitsportsbra.com or leave me a message on the Shefit Facebook page! ♥, Sara Marie, CEO and founder, Shefit™ Apparel and the Shefit Sports Bra

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