This is a tough upper body workout but we like the challenge, don’t we, Friends 🙂 Several readers asked for a workout for arms, I listen to you and here it is arms and abs – an upper body workout.
The second part was hard to me, I was already tired from the first part and it was easy to hit failure. It is a good practice to start with bigger muscles (the first part targets back, chest, shoulders and abs) and to continue with the smaller (arms in the second part, bicep and triceps).
Note: Guys, if you have arm fat you can’t burn it through arm exercises. Exercises target muscles not fat. The result is that you work out the muscles and you can’t work out fat. You can’t spot the fat. You can’t control where you burn fat from – this is dependable on your genes and hormones. Another thing is that you need to eat less energy than you spend to start burn fat. So if you want to decrease your body fat then follow a diet plan with calorie deficit. After you reach your goal you can stop following the diet plan but you still to pay attention to your nutrition.
Nutrition is 80-90% responsible for the way you look! For me most important is how I feel and nutrition is again important but exercises also have a big part in this, may be 50%.
My advice is to eat only foods that exist 500 years ago – this means they are whole, not processed foods, or they are source foods (I call them this way).
I part, 5 rounds
1. Renegate row + dumbbell side raise – 10 reps
2. Reverse plank – 10 sec
3. Crunch + toe touch – both sides is 1 rep – 10 reps
4. Push off + bird dog – 10 reps
5. Squatted row – 10 reps
II part, 2 rounds
1. Single arm shoulder press – both shoulders is 1 rep – 10 reps
2. Flexed arms dumbbell raise – 10
3. Triceps extension behind head – 10 reps
III part, 10 minutes
Question of the day
Do you find the second part of the workout very hard?
Do you have access to source foods?
Rumi: The second part I was already exhausted and it was hard. I buy source foods like – eggs, fish (I don’t eat meat but it is a source food too), cheese, vegetables, fruit, nuts, seeds, legumes.