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3 MINUTE ARM WORKOUTS

These effective arm workouts are a great way to kick start your fitness plan OR if you’re a seasoned workout queen, a great addition to your plan. Either way these 3 minute workouts will challenge you…IF you use a challenging weight while performing each exercise & keep good form.

*NOTES*
Complete each exercise for 30 seconds & move right into the next exercise, breaking only to switch weights & to get into the proper starting position for the next exercise. You can use dumbbells, barbells, resistance bands, kettlebells, weight plates or NO WEIGHTS for the following workouts. ENJOY!
~Staci

 arms

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~ARM CIRCLES~

~KNEE PUSH-UPS~

~TRICEP DIPS~

~OVERHEAD SHOULDER PRESSES~

~KNEE PUSH-UPS~

~BICEP CURLS~

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~TRICEP KICKBACKS~

~LATERAL RAISES~

~HAMMER (BICEP) CURLS~

~STANDING SHOULDER FLYS~

~BENT OVER BACK ROW~

~FRONT RAISE~

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~STANDING V RAISE~

~LAWN MOWER (BACK ROW) (RIGHT SIDE)~

~INCH WORM~

~LAWN MOWER (BACK ROW) (LEFT SIDE)~

~FRONT JABS~

~UPRIGHT ROWS~

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*RESISTANCE BAND BIS & TRIS WORKOUT*

~BICEP CURLS~

~TRICEP EXTENSIONS~

~CONCENTRATION CURLS~

~TRICEP KICKBACKS~

~HAMMER CURLS~

~TRICEP EXTENSIONS (YES…AGAIN!)~

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~RENEGADE ROWS~

~CHEST PRESS~

~BENT OVER BACK FLY~

~CHEST FLY~

~CROSS PUNCHES~

~PUSH-UPS~

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~X PUSH-UPS~

~ALTERNATING TRICEP KICKBACKS~

~X PUSH-UPS~

~ALTERNATING SCARECROWS~

~X PUSH-UPS~

~HAMMER CURLS~

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~DISCLAIMER~ Please contact your doctor before starting any new fitness program. Doing this workout or any workouts created by Super Girlz Fitness are done at your own risk. Super Girlz Fitness is not responsible for any injuries.

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