Home Workout For Sculpted And Sexy Arms
by Rylan Duggan RK, BHK, CSCS, NSCA-CPT - The 'Natural Plastic Surgeon'

Workout Instructions

Complete each exercise, one after the other, taking no time to rest between exercises.

Once you have completed one full circuit (each exercise done once), then rest 60 seconds after completing the final exercise.

After your 60 second rest, complete a second full circuit, rest another 60 seconds, then complete a third and final full circuit to finish.

This program will have you sculpting and toning your arms, as well as melting off body fat and boosting your ability to burn calories.  This routine is a great warm-up program to the complete Go Sleeveless System.

Exercise and Reps

Prisoner Squat, 8-12 reps

Prisoner Lunge, 8-10 reps each leg

Plank, 6 second hold up, 2 second rest down, 10 reps

Pushup, 8-12 reps

Bench Dip, 8-12 reps

Bent Over Band Rows, 8-12 reps (can substitute dumbbells if you prefer)

Band Curl To Press, 8-10 reps each arm (can substitute a dumbbells if you prefer)

For Best Results

Follow this program exactly, for three weeks.  On the fourth week, begin the first installment of the Go Sleeveless Workout System located at www.GoSleeveless.com

For a video demonstration, see my YouTube film of this free workout for women.