triceps – GRIT By Brit

5 Day Resistance Workout Routine! 5 days, 5 unique workouts to work each specific muscle group

November 11, 2013 10 Comments

Hey Guys! Hope you had a great weekend. So my “fit friend” and fellow blogger Laura (author of http://www.50by25.com/) gave the great suggestion of creating a weekly resistance workout plan for my blog followers. The plan incorporates very targeted workouts that each focus on a specific muscle group. None of the workouts are full-body circuits (i.e. my infamous Tummy, Booty & Thighs circuit that you guys love so much).

So, the idea is that you need to complete the entire weekly plan in order to get a complete, total body workout. At the beginning of the week, you work the larger muscles groups and then later on in the week you work the smaller ones. This sequencing allows you to get some fierce fitness going on by really exhausting and fatiguing one muscle group at a time. Doing so requires greater muscle repair and consequently, the development of more lean muscle mass.

For best results, complete the following plan in addition to 2-3, 30 minute cardio workouts. Enjoy and let me know how it goes! Lots of luv, Brit

Monday

Legs: Short Season Shape Up

Tuesday

Chest: Chest Workout (from Fuel Your Fitness)
Back: Bringin’ Sexy BACK

Wednesday

Biceps: Bablacious Bicep Workout
Triceps: Trim, Tone and Tighten Your Triceps

Thursday

Shoulders: Shoulder’s Workout (from Oxygen Women’s Fitness)

Friday

Core: Abs for days

Sexy Arms Circuit (without bulk)

Name: Sexy Arms Circuit by Brit
Focus: Upper body muscle endurance and toning
Duration: 15-20 minutes
Calories burned: 50 – 150
Commentary: Given my extensive experience evaluating celebrities walk the red carpet in sleeveless dresses, I’ve come to the conclusion that there are 3 keys to sexy toned arms:

Reduce Body FAT – The reality is, the only way to look lean and sculpted is to get rid of excess body fat. You know what that means – eat LESS and move MORE! You can’t show off your sexy arms if excess fat is covering them.
Sculpt Shoulders – The shoulders are the first part of the arms that people usually notice so it’s key to do several exercises that target the front, side and rear shoulder muscles.
Tighten Triceps – The back of your arms are the areas that tend to look the flabbiest. So, always make sure that your arm workouts make your triceps feel strong and tight!

Below is my complete “Sexy Arms Circuit.” I made this workout to tone my arms WITHOUT bulking them up. You need to use light weights during the workout (1-2 pounds in each hand) – soup cans are great for this 😉

Make sure to stand up with your back straight, feet hip width apart and knees slightly bent. Do each exercise in the order below WITHOUT resting between exercises. Repeat the entire circuit 3X, take a about 1-2 minutes of rest in between each circuit. ENJOY and get ready to rock your sleeveless sundress!