Jiggle Free Arms
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If only I had jiggle free arms! For most of my adult life I believed it was a curse. ‘I’m stuck with this jiggly stuff hanging from my underarms,’ I thought every time I looked in the mirror or raised an arm. There it was staring me in the face as if to say, “Get used to me hanging around cause I ain’t going nowhere baby!” I had all but accepted the jiggle stuff as my fate. Then it happened. Not long after my 50th birthday I put together a plan to overhaul my life. One of the benefits to my plan was getting arms that not only didn’t jiggle, but had defined muscles and looked pretty darn good in a little black sleeveless number.
I’ve put together a workout that, if followed, will get you fabulous looking arms. You will be proud to show the world your defined jiggle free arms in any little sleeveless number you care to wear.
Going to a wedding? Getting married? Perhaps heading to the beach? Whatever the occasion or reason, if you’re showing skin there’s nothing more sexy than well defined, toned triceps. Below is the program that is certain to get your arms looking fabulous. This program requires 100% dedication. It’s not easy but it is a program that can be done and done effectively in as little 30 minutes, two times a week. Normally, I would suggest working a particular muscle group once per week. However, this program is designed to “kick it up a notch” and get your triceps whipped into shape ASAP.
Jiggle Free Arms Program by Fit Fabulous Forever
#1) Avoid processed foods and eat healthy as a lifestyle.
#2) Perform intervals 3 x’s a week (check out my 20 Minute Fat Blaster)
#3) Perform the following routine 2 times a week for 8 weeks. After you’ve completed the program, create new routines and switch them up about every 4-6 weeks.
#4) Rest 1-2 minutes between exercises.
#5) Every week move the exercises around and keep track. The last exercise should always be performed by doing 7 sets.Correct form is crucial!!
I’ve included workouts that can be done at the gym or home.
In the first three videos click on “Female” just above the video.
Choose any 5 of the exercises listed below and perform 2 x’s a week for 8 weeks.
Cable Overhead Triceps Extension 3 sets; 15 reps (try 10-15 lbs)…rest 30 seconds between sets.
Dumbbell Extensions 3 sets; 15 reps (try 10-15 lbs)…rest 30 seconds between sets.
Tricep Dumbbell Kickback 3 sets; 12 reps each arm (8 -12 lbs)…rest 30 seconds between sets.
Reverse Grip Triceps Pushdown 4 drop sets; 10 reps; start with the heaviest weight possible while maintaining correct form, without resting, reduce weight to the next lower weight and continue this method until all 4 sets are complete. Example: 10 reps for 30 lbs; 10 reps for 25 lbs; 10 reps for 20 lbs; 10 reps for 15 lbs…no rest between sets.
Cross over extensions (can be done on the floor, swiss ball or bench) 4 sets; 10 reps each arm. I recommend starting with a 5 lb dumbbell and gradually work your way to a 10 lb.
Tricep Bench Dips perform 3 sets to failure…as many as possible. Rest 30-45 seconds between sets.
Overhead Cable Extensions 7 sets; 12 reps (12-15 lbs) This is different from the one above. Be sure to turn your wrist out slightly as in the video. This exercise should be performed last. This 7 sets will be the key to firming and defining your triceps muscles. Rest should be 30-45 seconds between sets, no more.
Tricep Push-up 7 sets; 12-15 reps each set; rest 30-45 seconds between sets, no more.
The program was designed to be performed in conjunction with other routines that work all major muscle groups. Here’s a total body workout designed by yours truly.
Gale Compton
Certified Fitness Instructor
fit fabulous forever
