The "Ladies, get out your guns"! Workout

We spend a lot of time working on our legs, so today we are going to put the focus on our upper bodies. Head to the weight room of your local gym and prepare yourself to get your arms in tip-top shape. 

Warm up:  Walk, jog, or ride a bike for 5-10 minutes

Set 1:  perform this set 3-4 times

Alternate between 10 reps of bicep curls, 10 shoulder presses,  and 10 pushups (moderate weight)

Set 2:  

-Bicep curls 1,1,3's (right arm 1 rep, left arm 1 rep, both arms 3 reps) x 10

-Tricep bench dips (perform as many as you can)

Repeat entire set 2 more times

Set 3:  

 -Set your timer for 3 minutes and complete as many continuous rounds possible of 5 pushups, 5 bicep curls, 5 shoulder presses.

-Rest 1 min then repeat the set for 2 min

-Rest 30 seconds then repeat the set for 1 min

Set 4:  burnout round

-Perform as many underhand grip pull-ups as you can (assisted or unassisted)

-Perform as many pushups as you can

-Perform as many lateral raises as you can

You are done! And your arms should be smoked!!!