7 Exercises to SCULPT Your Arms | Arm & Boob Workout for Women | Abby Pollock

7 Exercises to SCULPT Your Arms | Arm & Boob Workout for Women | Abby Pollock

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Dumbbell seated Arnold press 3×8 (SS)
Push up hops 3×12
Seated front to lateral raise 3×12 (SS)
Dumbbell pullovers 3×12
Single arm bent over row 3×8 (reps per side) (SS)
Inverted push up 3×12
Tricep push up 3×12 (SS)
Seated dumbbell curl 3×12

(Sets) x (Reps) (Rest)
SS = superset

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Today I’m breaking down the science behind which exercises help sculpt your arms and burn stubborn fat. Inspired by Kim Kardashian and Kylie Jenner trainer, this arm workout for women will help lose back fat, get rid of bra fat bulge, and grow your boobs. I will be releasing a follow up nutrition video later this week. Stay tuned for that!

Read More:

A Easy But Effective Program To Lose Belly Fat After 30, 40, 50 ,60

When trying to get into shape, it is very important to be motivated. You must establish realistic goals and stay enthusiastic about meeting those goals. When you set your exercise goals, make sure that having fun is one of them. Exercising should be rewarding be both physically and mentally rewarding. Having fun is just as much of a benefit as moving your body. The tips delineated below will help you accomplish that.

Use your mp3 player to design a motivational workout soundtrack. There is scientific evidence showing that music improves workouts by distracting you from the fatigue that you are feeling. Have upbeat dance songs that you can use to give you energy. You will begin to move your body along with the beat of the song. This is an effective way to ensure you have a good pace throughout the whole workout. Time will go by faster if you sing along to the music.

Ask one or a few friends to workout with you. If exercise becomes a fun social activity, you are more likely to enjoy yourself and feel that your workout sessions fly by. Talking to friends will keep your mind off of the hard work you are doing.

A great way to break the monotony of a boring workout is to pop in a workout DVD. Having a selection of them is better than just one, so that you don’t get bored doing the same thing every day. A workout video provides excellent direction and fun music that will prevent you from thinking about the actual workout. Instead, you will be wanting to continue pushing yourself.

Buy a comfortable workout outfit to ensure you are motivated and confident in your workout routine. Although you may not think of workout clothing as being very fashionable, there is a vast array of selections out there. You’re sure to be surprised and delighted by the many choices in styles and types of exercise clothing available today. This can be a great motivator for you to keep going when you can fit into that cute outfit you have been eying for a while.

The surest way to keep boredom at bay is to change your workout routine regularly. If you do this, then your motivation won’t falter, and you will be less likely to abandon your exercise routine. Find things that will make your workout routine fun and exciting. Once you lose interest, it will be almost impossible to get that motivation back.

Stay excited about keeping fit when you plan a series of reward points. You are not required to wait until you have reached your final goal to celebrate your accomplishments. Make sure the reward you choose is indulgent, even if it’s simple. Make a list of things you enjoy and want, such as a new fashion accessory, a fun aerobics or yoga video, or maybe even a little slice of cheesecake! Your choices should be meaningful to you and easy to attain based on your budget. Being enthusiastic and keeping your motivation flowing will help you reach your goals.

Exercising can be exciting. It should not be something that you hate to do. Many workout options exist which can make exercise seem like fun. Begin your new workout routine by following the advice in the article below.

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Associate professor of nutrition at the Univ. of Ottawa focuses her research on nutrition for athletes, athletic performance, weight management, the glycemic index, a measure of how carbohydrates affect blood sugar levels.


  1. WHAT'S UP WHAT'S UP EARLY SQUAD! Isn't this workout insane? ? I want to step these vids up a notch with a CHALLENGE!! Here's what you gotta do:

    1) Comment below with #tfnfam
    2) KEEP CHECKING 4 A REPLY…I'm gonna be selecting a few subs from here and Instagram (@ampollo) to help me with an upcoming video

    (***Follow @ampollo and turn on post notifications – then comment on my next post to enter***)

  2. Don't kill me for asking, new to my weight loss journey, so when doing this set: You perform the DB seated press 3 times in a row and then move on to the next move? Or you do everything 1 time and then repeat until you reach 3 reps of each exercise?
    Kinda confused as to the lay out. Any clarification would be great 🙂

  3. Girl get that pod cast GOINGGG

  4. love your videos and content, what program do you use to edit?

  5. Love your videos however the What's Up What's Up intro in every opening of your videos is ANNOYING! Change it up …?

  6. Did you make the podcast yet

  7. any advice for building up skinny legs? been doing deep squats and it's helping build hamstrings and hip flexors(?) i am average sized on top and sorta scrawny from the hips down (read NO ASS). i just want to be more proportional and keep my pants from falling down, lol

  8. HI Ever One hope you are well! does and one know what size dum-bell is being used have a good day all Paula x

  9. How many times should we work out our arms a week

  10. Jane says:

    I was complaning about my arms then the video appeared in my recomendations

  11. Louisa says:

    thank you ! you're a gem ! I will try this asap (well, on the next arm day)

  12. Abby, could you make a lesson on how to Tighten Up Skin After Weight Loss (15-17 lbs)? Thanks, love your videos! <3

  13. sarah j. says:

    Trainer here. For an average person, the same principles that apply to enlarging any muscle group such as the glutes or quads also apply to the arms.. meaning if you are not ectomorphic (naturally skinny all over) & cause any consistent, moderate to difficult engagement of those muscles, that area WILL get bigger, and if you are a person who also tends to carry fat in your arms they will appear even larger. Ladies, if you have arms that are disproportionately large to your lower body, my suggestion is to follow Abby's videos for lower body workouts, and use very low or "no" resistance exercises for the upper arms with MANY repetitions (think of the upper-body movements of ballet dancers or tennis players), while also using cardiovascular interval training such as stair runs, incline jogs, sprints.. 30 sec fast/30 sec easy on varied machines for a total of 15-30 min ea workout, 4-5x/week. Diet matters even more: should eat mainly protein/veg with a couple complex carbs and dairy each day. Hope this helps.

  14. These are the most helpful videos ever!

  15. I have back problems. any alterations?

  16. I would really love a podcast! Would be so much easier, haha!

  17. aaaabbbyyy I love you so much! thank you always for guiding and informing us so well! I learned so much during my journey of building a healthy lifestyle and healthy body! thanks !!! <3 love from Germany!

  18. ive saved up enough for a trainer. my routine has been the same for 3 months and im clueless on macros and a new routine. how do i find the right trainer

  19. abby is the beeeesssttt! love you girl

  20. Thank you Abby for this information… I was wondering what I was doing wrong.. <Getting more bulky> . I will do Less Triceps and more of the exercise posted above.

  21. Linda says:

    OMG – I love the emphasis on delts. This made me realize I've focused too much on triceps. The push up hops are toughies but love the variation. Thank you for sharing!

  22. F.W. M. says:

    #tfnfam ! Thank you so much for all of your informative videos! These are so, so helpful for a beginner like myself.

  23. is anyone else wondering where she got that bathing suit though??

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