Workout For A Strapless Dress

Danielle is the maid-of-honor in a wedding and will be wearing a strapless dress in about 20 days. To make sure she looks her best (of course she would anyway) she wants to tone up her arms - especially triceps - a bit before the big day. So, she has asked me to design a workout to help her meet that goal.

That means a combination of arm-specific strength work for sculpting plus all over full body workouts and cardio to maximize fat loss around the arms. She has time to do this full weekly plan 2 times between now and when she leaves for the wedding. Doing this workout in combination with really clean eating, one could expect to lose about 4-5 pounds in two weeks, and see firming throughout the upper body. Here it is:

Mon: Full Body Fat Burner Workout (look familiar?)
Dumbbell Swings - 1 minute @ 20#
Push-Ups - 1 minute, on knees
Dumbbell Swings - 1 minute @ 20#
Push-Ups - 1 minute, on knees
Dumbbell Swings - 1 minute @ 20#
Rest 3 Minutes. Repeat 3 Times (24 minutes)
Cardio: D’s Choice: 30 minutes
Total Time: 54 minutes

Tuesday: Arm Focus Part 1
Circuit Style (Repeat thee times):
Bench Press - 20 @ bar
Jockey Row - 12 @ ~120#
Lat Pull-Down - 12 @ 80#
Tricep Pushdown - 12 @ ~70#
Woodchop Down - 12 @ ~80#
Woodchop Up with Squat - 12 @ ~70#
Cable Bicep Curls - 12 @ ~50#
Tricep Cable Overhead Extension - 12 @ ~60#
Total Time: ~50 minutes

Wednesday: Rest. You Earned It!

Thursday: Full Body Fat Burner Workout
Thrusters - 1 minute @ 15#
Alternating Back Lunges, with Dumbbell Bicep Curl - 1 minute @ 12#
Incline Bench Sit-Ups with Medicine Ball - 1 minute
Thrusters - 1 minute @ 15#
Alternating Back Lunges, with Bicep Curl - 1 minute @ 12#
Incline Bench Sit-Ups with Medicine Ball - 1 minute
Rest 3 Minutes. Repeat 3 Times. (36 Minutes)
Cardio: D’s Choice: 20 minutes
Total Time: 56 minutes

Friday: Arm Focus Part 2
Circuit Style (Repeat thee times):
Elevated Push-up on Bench - 20 @ bodyweight
Renegade Rows - 10 per side @ ~15#
Tricep Dumbbell Pullover - 12 @ ~20#
Bicep 21’s - 21 @ ~30#
Tricep Dumbbell Kick-back- 12 @ ~15#
Ball Wall Squat with Dumbbell Hammer Curls - maintain squat; 12 @ ~15#
Incline Bench Dumbbell Fly - 12 @ ~10#
Total Time: 50 minutes

Saturday: Rest! You Earned It!

Sunday: Interval Training for Fat Loss
30 minute run. Alternate pace and incline for interval-style workout
20 minute cool down jog - easy pace; walk/jog
Total Time: 50 minutes