Take it To The Next Level, Arms Workout!

This workout will get your arms summer ready.

Create beautiful arms with Fascia Training. (FST-7: Fascia Stretch Training-7…the revolutionary training created by trainer/nutritionist Hany Rambod, whose system has worked for some of the top figure pros in the fitness industry. An intensity technique that involves performing 7 sets of a given exercise at the end of a workout with little rest in between, FST-7 is a great way to help you blast through a plateau and boast muscles that are leaner, shapelier and more defined than ever before.) ~source Muscle & Fitness Hers

Equipment Needed: set of medium dumbbells (8-12 lbs)

What do Do: Perform the following routine with 30-45 seconds rest after each set. Rest 1 minute after each exercise is completed before moving to the next. Perform this workout 2 x’s weekly for optimal results. Watch the videos below prior to beginning your workout.


1. Tricep Kickbacks – 3 sets; 10 reps each arm
2. Tricep extensions – 3 sets; 10 reps
3. Hammer curls – 3 sets; 10 reps
4. Concentration curls – 3 sets; 10 reps each arm
5. Bicep curls – 7 sets; 12 reps; 35 seconds rest between sets

Transform Your Body from head to toe with this effective program designed for all fitness levels!

Tricep Kickbacks

Tricep Extensions

Hammer Curls

Concentration Curls

Bicep Curls

Participants of this workout should speak with their doctors about their individual needs before starting any exercise program. This Web site is not intended as a substitute for the medical advice and supervision of your personal physician. Any application of the recommendations set forth in the following pages is at the viewer’s discretion and sole risk. See your physician before beginning any exercise program. This is especially important if your family has a history of heart disease, high blood pressure, high cholesterol, diabetes, arthritis, obesity, cigarette smoking, or other health conditions. If you have any doubts whatsoever, consult your physician.

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The SkinnyMs. team believes that all people, regardless of age, size, and fitness level, have the power to transform their lives — they just need the resources to do so. The SkinnyMs. method promotes healthy living through a combination of clean eating and regular exercise. We offer everything you need to be successful.

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