Get bigger breast/Get firmer arms & belly

Get firmer arms & belly by…

Doing the Arm & Ab workouts on this page 1-to-3 days per week but remember…

• These exercises do very little to help you get rid of belly factor flabby arms so…
• Look at #1 again for how to lose weight to lose any flab or fat on your body so actually…
• You can skip the Arm & Ab workouts to save time if your schedule is real busy because…
• 90% of you getting sexier arms & a flatter stomach is based on how much weight you lose but…
• Firming up your abs & arms will help tighten up any loose skin or shagginess in those areas.

Get bigger breast by…

Doing the bigger breast workout here on this page 1-to-3 days per week.

• Please note: Your actually breast will not get bigger but…
• This breast workout will firm up your breast and improve your posture making them LOOK bigger plus it will also fix any shagginess you have in that area.

Arm Workout

• Do 2-to-6 sets of 8-to-15 reps of ONE of the exercises from Part 1 that will firm up the back of your arms and then…
• Do 2-to-6 sets of 8-to-15 reps of ONE of the exercises from Part 2 that will firm up the front of your arms 1-to-3 days a week but…
• Take 1-to-2 days off between workouts if doing this workout 2-to-3 days a week.

Part 1

Click on photos to see how to do exercise

• Bench Dips
• Close Grip Bench Press
• Dips
• Overhead Triceps Extensions
• Triceps Pushdowns
• French press

Part 2

Click on photos to see how to do exercise

• Reverse curls
• Bicep curls
• Chair Curls
• Pull-ups or Chin-ups
• Beginner Pull-ups & Chin-ups

Arm Workout Guidelines

• Do this Arm Workout 1-to-3 days a week but never do it on back-to-back days & take at least 1 day off if doing it 2-to-3 days a week or…
• You can do this Arm workout TWICE a day (once in the morning & evening) 1-to-3 days a week by doing ONE Exercise from part 1 in the morning and then ONE exercise from part 2 in the evening.
• You can also do a superset with the exercises from part 1 & part 2 of the arm workout and…
• A superset is where you do 1 set of 2 different exercises back-to-back without stopping so for example…
• You may do a superset where you do 12 reps of Overhead Triceps Extensions followed immediately by you doing 8 reps of Chair Curls
• Take at least 1 week off from doing the Arm workout after you've done it 2-to-6 weeks in a row.

Do ONLY ONE of ab exercises below for 2-to-6 sets of 8-to-20 reps 1-to-3 days per week taking at least 1 day off between workouts.

Click on photos to see how to do exercise

• Best way to do sit ups
• Best exercise for Lower Abs
• 60 sec Ab Workout *Only Do 1-to-3x
• 7min Ab Workout *Do Only Once
• Reverse Crunches/Sit-ups
• Lower Ab Hip Thrust
• Get Lower Abs with 2 Chairs
• Abdominal Planks
• Abdominal Crunches
• Hanging Reverse Sit-ups
• Ab Wheel
• Weighted Abs exercise

Ab Workout Guidelines

• Do this Ab Workout 1-to-3 days a week but never do it on back-to-back days & take at least 1 day off if doing it 2-to-3 days a week &…
• Take at least 1 week off from doing the Ab workout after you've done it 2-to-8 weeks in a row.