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Start This Plan

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

4 Weeks / 1 Day per Week / Intermediate

Start This Plan

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

4 Weeks / 1 Day per Week / Intermediate

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

4 Weeks / 1 Day per Week / Intermediate

Workout Goals

Equipment Needed

Dumbbells
Flat Bench

Day 1

Blogilates Bikini Blaster Workout - Part 4

notes & alternates | Print Workout | Print Plan

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.

Exercise	Sets	Distance	Reps	Weight	Rest
Dumbbell Run In Place Biceps / Very Easy	Dumbbell Run In Place 1 sets, 00:01:00	1	00:01:00			--:--
Dumbbell Curl Biceps / Beginner	Dumbbell Curl 1 sets, 15 reps	1		15	--	--:--
Top-Half Dumbbell Curl Biceps / Beginner	Top-Half Dumbbell Curl 1 sets, 15 reps	1		15	--	--:--
Bottom-Half Dumbbell Curl Biceps / Beginner	Bottom-Half Dumbbell Curl 1 sets, 15 reps	1		15	--	--:--
Hammer Curl Biceps / Beginner	Hammer Curl 1 sets, 15 reps	1		15	--	--:--
Alternating One-Arm Dumbbell Swing Hamstrings / Intermediate	Alternating One-Arm Dumbbell Swing 1 sets, 30 reps	1		30	--	--:--
Dumbbell Curl and Twist Biceps / Intermediate	Dumbbell Curl and Twist 1 sets, 15 reps	1		15	--	--:--
Double Twist Dumbbell Curl Biceps / Intermediate	Double Twist Dumbbell Curl 1 sets, 20 reps	1		20	--	--:--
Concentration Curl Biceps / Beginner	Concentration Curl 1 sets, 15 reps	1		15	--	--:--
Dumbbell Swing Shoulders / Intermediate	Dumbbell Swing 1 sets, 30 reps	1		30	--	--:--
Dumbbell Kickback Triceps / Beginner	Dumbbell Kickback 1 sets, 15 reps	1		15	--	--:--
One-Arm Overhead Tricep Extension Triceps / Beginner	One-Arm Overhead Tricep Extension 1 sets, 15 reps	1		15	--	--:--
Leaning One-Arm Overhead Tricep Extension Triceps / Beginner	Leaning One-Arm Overhead Tricep Extension 1 sets, 15 reps	1		15	--	--:--
Wide-Grip Diamond Push-Up Chest / Intermediate	Wide-Grip Diamond Push-Up 1 sets, 15 reps	1		15		--:--

normal
superset
alternate
circuit

Log this Workout

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

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!

1,493 people started this plan