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Blogilates Bikini Blaster Workout Plan - Part 4: "Awesomesauce Arms"

4 Weeks / 1 Day per Week / Intermediate

33 ratings
Blogilates Bikini Blaster Workout Plan - Part 4: "Awesomesauce Arms"

Blogilates Bikini Blaster Workout Plan - Part 4: "Awesomesauce Arms"

4 Weeks / 1 Day per Week / Intermediate

33 ratings

Blogilates Bikini Blaster Workout Plan - Part 4: "Awesomesauce Arms"

4 Weeks / 1 Day per Week / Intermediate

33 ratings

Workout Goals

  • Get Toned

Equipment Needed

  • Dumbbells
  • Flat Bench
  • Day 1
Exercise Sets Distance Time Reps Weight Rest
Biceps / Very Easy
1 sets, 00:01:00
1 00:01:00 --:--
Biceps / Beginner
1 sets, 15 reps
1 15 -- --:--
Biceps / Beginner
1 sets, 15 reps
1 15 -- --:--
Biceps / Beginner
1 sets, 15 reps
1 15 -- --:--
Biceps / Beginner
1 sets, 15 reps
1 15 -- --:--
Hamstrings / Intermediate
1 sets, 30 reps
1 30 -- --:--
Biceps / Intermediate
1 sets, 15 reps
1 15 -- --:--
Biceps / Intermediate
1 sets, 20 reps
1 20 -- --:--
Biceps / Beginner
1 sets, 15 reps
1 15 -- --:--
Shoulders / Intermediate
1 sets, 30 reps
1 30 -- --:--
Triceps / Beginner
1 sets, 15 reps
1 15 -- --:--
Triceps / Beginner
1 sets, 15 reps
1 15 -- --:--
Triceps / Beginner
1 sets, 15 reps
1 15 -- --:--
Chest / Intermediate
1 sets, 15 reps
1 15 --:--
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 1

Be sure to focus on form for these arm exercises to get the best results. Don't cheat by only doing partial reps or swinging your body to get the weight up. If need be, pick a lighter weight and focus on getting the form right.

*For all one-arm exercises like dumbbell kickback and tricep extensions, perform 15 reps for each arm.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

Workout #4 in the Blogilates Bikini Blaster workout series is made for sculpting your arms - "Awesomesauce Arms" that is! Free weights are an amazing way to put your muscles to work, and almost all of these moves require some dumbbells, kettlebells, or any object that's heavy enough to make sure ... more

Workout #4 in the Blogilates Bikini Blaster workout series is made for sculpting your arms - "Awesomesauce Arms" that is! Free weights are an amazing way to put your muscles to work, and almost all of these moves require some dumbbells, kettlebells, or any object that's heavy enough to make sure you're NOT taking it easy!

This workout is all about blasting those biceps and triceps to get them ready to show off! There are even some full-body exercises to make sure you're not giving the rest of your body a complete day off.

Your arms may be hating you in the middle of this workout, but you will love them once you start seeing the results you get from challenging them consistently more and more as you progress! See Cassey's notes on the official announcement page for more information, and be sure to get the full month's workout calendar!

1,472 person started this plan

Workout Goals

  • Get Toned

Equipment Needed

  • Dumbbells
  • Flat Bench
Blogilates Bikini Blaster Workout Plan - Part 4: "Awesomesauce Arms"

1,472 person started this plan

Workout Goals

  • Get Toned

Equipment Needed

  • Dumbbells
  • Flat Bench