パメラ・ライフのインスタグラム(pamela_rf) - 5月24日 21時00分

💪🏼 SEXY ARM WORKOUT 💗 nothing against wobbly chick wing arms - but toned and strong arms are also really cool to have!! 🙃🙃 Especially to match the booty & abs, that most of us women prefer to train 🍑 BALANCE your body and train every body part!! #babybicepsarecool #workout . .
💦 I combined exercises to make the movements more compound, more fun & save time at the same time. Do 4 rounds of this & you’re all good!! Do the exercises slow and controlled, focusing on the specific muscle (avoid moving the weight by swinging). .
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1️⃣ONE-ARM-ROW WITH TRICEPS PUSH - 15 to 20 reps // training your back and triceps. you will not be able to go suuuper heavy for this exercise, since the triceps extension is a little more difficult than the rowing movement.
2️⃣AROUND THE WORLD - 10 to 12 reps // focusing on your shoulders. This is damn hard!! 😂 Feels easy for the first few reps and gets tough very quickly haha. I only use about 4kg per dumbbell for this one! .
3️⃣BICEPS CURL TO SHOULDER PRESS - 10 to 12 reps // targets biceps and shoulders. 😛 Amazing combination exercise to hit 2 muscles at once!! Perform it standing to incorporate some core as well. .
4️⃣SHOULDER SIDE & FRONT LIFT - 10 to 12 reps // front and side shoulders will burrrrn 🔥 Again: love to combine those exercises to train both muscles at the same time, include some coordination and make it more fun. .
5️⃣ALTERNATING BICEPS CURL - 15 to 20 reps // biceps from (almost) all angles! 👀 Watch how I twist the dumbbell for every rep. .
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🎵 Song „Cross Me“ by @エド・シーラン, feat. @チャンス・ザ・ラッパー & @pnbrock / anzeige .
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#motivation #pamelareif #breiteralsdertrsteher #nochnichtganz

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