Week 1, Day 1

Exercise no. 1

Chest Press

Perform exercises two to three times per week, preferably on cross-training or easy running days.

Exercise no. 2

Arm Raise

During your workout, always focus on breathing and good form.

Exercise no. 3

Push up on Ball

Warm up with 5 to 10 minutes of cardio (easy running, cycling, rowing, uphill walking) and cool down with 5 to 10 minutes of easy stretching.

Exercise no. 4

Bench Dip

Perform two to three sets  of 15 reps of each exercise.  

Exercise no. 5

Bicep Curl

During your workout, always focus on breathing and good form.

Exercise no. 6

Plank Row

When using weights, choose ones that are heavy enough that you feel a deep burn around the 10th rep.

Exercise no. 7

Arms on Track

Perform two to three sets  of 15 reps of each exercise.  

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