TONE & SHAPE Your Arms + Chest Workout For Women

Dope Fitness Tips
Published on Oct 31, 2019
Complete arm workout to tone and shape your biceps and triceps! Plus workout for the chest-

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Wearing Gymshark Sleek Aspire leggings in XS | Bra from Gymshark (size small) but have not released yet. I always announce on Snapchat and Instagram as soon as I know the release date! xo

SHOP GYMSHARK: http://gym.sh/Shop-Whitney-Simmons

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Commonly Asked Q's:

Bedspread: http://rstyle.me/~a6H4O
Blanket: http://rstyle.me/~a6H4T
Pillows: Home Goods
Wall art: Society 6

Small resistance bands: http://amzn.to/2a66gzL
Long resistance bands: http://amzn.to/2tJST65
Wireless Headphones I use: http://amzn.to/2if2mNy
Hip Circle: http://amzn.to/2j1VUuv

Camera I use: http://amzn.to/2gBHBZM
Vlogging Camera I use (and in the gym): http://amzn.to/2jxrTgW

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Supplements I recommend:

♡ PEScience Prolific pre-workout (contains caffeine) http://amzn.to/2voHkzp
♡ PEScience High Volume pre-workout (without caffeine. I stack this with Prolific) http://amzn.to/2cfMLu3
♡ Xtend BCAA's (blood orange, mango and grape are my favorite flavors) http://amzn.to/2cDDCsJ
♡ Plant Based Protein I recommend: http://amzn.to/2rHS8oM
♡ Best tasting protein (try vanilla or cookies n' creme) http://amzn.to/2ww70dk

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THE WORKOUT

4 sets of 10
incline single dumbbell press

TRISET | 3 sets
10-12 dumbbell chest fly
12-15 tricep dips
12-15 alternating forward/side bicep curl

SUPERSET | 2 sets
10 horizontal tricep extension
10 single-arm cable chest crossover

DROPSET | 2 sets
8 reps ... then lower weight
10 reps ... then lower weight
12 reps ... then lower weight
15 reps

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