Tuesday, January 15, 2013

My Favorite Arm Workout Yet!

For some reason it's always been a challenge for me to make my biceps sore. I walk out of the gym feeling like my arms are going to pop, and then wake up with super sore triceps, but my biceps are fine. NOT ANYMORE! I've done this workout 3 times now, and it freakin' kills me each time.All I have to say is good luck! :)

Skull Crushers- 3 sets of 10; I use 50lbs with a spot

Lying Triceps Press

Single arm tricep kickbacks- 3 sets of 10; I use 10lbs

Standing Bent-Over One-Arm Dumbbell Triceps Extension

Cable pushdown super set with dips- 3 sets of 10. I did 30lbs for my cable push downs.

Triceps Pushdown
Dips - Triceps Version

This is where things get interesting. Bryan likes to call this the "devils chair" haha because it's really stinkin' hard.

3 sets of 8 alternating bicep curls on incline bench. With each set, drop your weight 2 times. So, I start with 15lbs, do that 8 times then grab the 10lbs do that 8 times, then grab 5 lbs, and do that 8 times. My biceps hurt just typing this.

Incline Dumbbell Curl

Reverse curls- 3 sets of 10; I used the 20lb bar.

Reverse Barbell Curl

Cable rope hammer curls- 3 sets of 8; I did 30lbs

Cable Hammer Curls - Rope Attachment

PS- I'm watching The Biggest Loser right now, and as much as I LOVE this show, it devastates me to see people so upset about losing 2lbs a week. 2 lbs is amazing and to feel bad about that is such a shame. Throw away the scales, they mean nothing!


  1. Awesome. I'm loving dips right now :)

  2. This workout looks fab! And I too love Biggest Loser :)

  3. Woohoo! Thanks for the workouts :)

    As for The Biggest Loser, I can understand why they're so upset. They don't exercise and they go in and lose A TON of weight in the first week, but they aren't being told *why* they're losing it. When I started working out I was very obese and I lost a ton of weight as well, but then it started trickling down the more I lost. I already lost all the water weight, now came the real stuff! I'm definitely not a big fan of the show, but my bf is. It's so overly dramatic and it makes me think they aren't teaching these people how to keep the weight off in the real world when their entire day isn't working out and cooking healthy food like it is when they go to that camp. It does give some motivation, so that's always good :)

    Thanks again for all the workouts and meals you post! It is very helpful.

    1. I agree! I think it's all about education so that they're able to keep it off in the long run-- I wish it wasn't measured by weight, but by how much someones health improves.

  4. I was watching last night too! I remember watching a year where one of the girls who came in 2nd I think (used to be wrestler or something along those lines) was super fit and muscular at the reveal show. She lost to the girl who was well not so fit. I felt the scale at that point was worthless on that show. It was very clear who should've won that one!

  5. This workout looks awesome!! Thanks so much for sharing. I can't wait to try it out. :D

  6. Hi Little B - How do you get your hard boild eggs to look so clean after pealing them?

    When I try to take the shell out it alwyas tears the white and end up looking all chewed up. I buy the organic, cage free, grain-fed hens eggs thinking it would help but no luck. Is there any trick to it I dont know?

    Thank you for your blog, I love reading it!


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  10. Thanks for postinf this workout's I am sure this will help lot of people by including this in teir routine.

  11. Sounds a must try workout, Like your article it is really good.


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