tantilizing tank top workout

Yes, it’s July already! Tank top season is well underway! Most everyone would like to have firm strong looking arms – so here are a few tips and exercises that can help you get those arms looking a little better!

Weight training is a very beneficial part of weight loss. You may not have weights – or if you are a gym member the gym may not always be available when a little free time comes along. This workout was designed so it can be performed anywhere with no equipment! Are you ready?

With the first 2 sets – take a 1 minute break between each exercise/set. Keep going! For the 3rd and final set, complete the exercises, but perform each as many times as possible (while maintaining good form) until failure.

Wide Push Ups – 15 repetitions. You can modify by placing knees on the ground to make it a little easier until you build strength.

Tricep Dips – 15 repetitions. These can be performed with a chair/table; or on the ground with knees slightly bent, hips off ground and arms behind the body.

Walking Push Ups – 8 repetitions on each side. Hands placed narrow under shoulders in a high plank position, slowly lower one hand at a time down into a low plank position. Goal is to keep hips from rocking side to side. It is also great for your core!

T to Y Back Extensions – 10 of each. Lay prone with arms to the front to form a Y position. Slowly bring upper body off the ground and lower bringing arms out to your side to form a T.

Do you have access to gym/equipment or have weights at home and you are just not sure what to do? Try this workout for a surefire way to get that leaner look in for your tanks and sleeveless shirts!

For this workout the first exercise is performed as a pyramid set, which means you will start with a decent weight for 15 reps then you’ll increase to a more challenging weight with each progressive set. The increased weight should lower the repetition count, followed by the 2nd movement before moving to the next superset. By the last set you should definitely feel like you completely worked that muscle group.

Assisted Pull-ups – Repetitions = 15, 12, 10
1 minute rest

Chest Press – Repetitions = 15, 12, 10
Tricep Extensions – Repetitions = 10, 10, 10
Repeat 2 times
1 minute rest

Plank to Row – Repetitions = 15, 12, 10
Alternating Bicep Curls – Repetitions = 10, 10, 10
Repeat 2 times

1 minute rest

Overhead Shoulder Press – Repetitions = 15, 12, 10
Lateral Raise – Repetitions = 10, 10, 10
Repeat 2 times
1 minute rest

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