Chest & Triceps
Chest:
3 – incline dumbbell press
3 – flat bench dumbbell press
3 – cable cross overs
2 – push ups to failure
Triceps:
4 – cable rope pressdowns
4 – single dumbbell overhead extensions
TIP OF THE DAY: Tank top arm tip! The question I get asked the most in regards to arms is how to get rid of that stubborn giggly/back of the arm fat. First off, lets remind ourselves that preforming an arm exercise will not cause fat on the arm to diminish; what it will do, however, is build muscle. Still, building muscle is the means of achieving a tight arm. There is no such thing as “toning” a muscle; muscles are either build up (anabolism) or broken down (catabolism), so be sure to incorporate weight training into your routine for those tight tank top arms!
metabolism are healthiest when I eat several, small meals throughout the
day & my beef with snacks is that they often leave out protein.
Still, here are a few healthier snack options that I eat on occasion:
veggies with hummus (roasted red pepper hummus is the best), apple with a
natural nut butter, hard boiled egg whites, and various nuts (my
favorites are almonds & cashews – be sure to watch portions).
hello lauren,
i was wondering what you mean with '3' (or '4')? i understand it indicates the number of work sets, but of how many times do these sets consist? 10, 15 or 20 times per set? thank you in advance!
Those number indicates sets (sets are the amount of times you preform each exercise); reps are the number of time you preform the movement in each set.
I have a video on my youtube channel (fitnessbarbiealri) that may help you more – it's titled reps, sets, etc.