THE ULTIMATE ARM WORKOUT | SHAPE YOUR ARMS

MY WORKOUTS/GUIDES: http://gracefitguide.com Instagram, Depop & Twitter: @gracefituk

This video is the ULTIMATE arm workout. Make sure you give it a go!

Follow me!
Instagram: https://www.instagram.com/gracefituk/?hl=en
Twitter: https://twitter.com/gracefituk
Depop (buy my old clothes for charity!): https://www.depop.com/gracefituk

Upper Body Workout:
Each Triset:
6 reps (5-1 tempo)
12 reps (3-1 tempo)
25 reps (1-1 tempo)
Perform 1, 2 and 3 back to back then rest for 1-1.5 mins. Repeat each triset 3 times.
TRICEPS:
A1. Tricep Dips
A2. Skull Crush
A3. Tricep Cable Push down or rope ext.
1-1.30
X 3 sets.
BICEPS:
A1. Pull up (supinated grip)
A2. Standing Bicep Curl (bb)
A3. Reclined DB Bicep curl 45 degree
X 3 sets
SHOULDERS:
A1. OH BB press
A2. DB Arnold Press (start with supinated grip then press into pronated grip)
A3. Bent arm lateral raise
X 3 sets

My Discount Codes:
Uber, £15 off: GRACEFITUK
Uber Eats, £3 off: eats-gracefituk
New Horizon Escapes: GRACEESCAPE for 150GBP off! http://www.newhorizonescapes.com/

Want to buy from Gymshark? http://bit.ly/Gymshark_Grace
Want to buy from Women’s Best? https://uk.womensbest.com/ Discount Code: GRACE10

Recommendations (I get commission on all ‘amzn’ and ‘rstyle’ links):
My favourite leggings ever: http://rstyle.me/n/cq5vgbca9jx
Lifting Equipment:
Resistance Band - Best but expensive: http://amzn.to/2um8yZM
Resistance Band - Cheap: http://amzn.to/2uhOt64
Knee Sleeves (size down from size chart): http://amzn.to/2tLF1au
Barbell Pad (for hip thrusts): http://amzn.to/2tMc9Pd
Ankle Straps (for cable glute kickbacks): http://amzn.to/2tLI6HA
Converses (for leg day): http://rstyle.me/n/cqb3i2ca9jx
Adidas Ultra Boosts (UK): http://rstyle.me/n/cqb3w6ca9jx
Adidas Ultra Boosts (US): http://rstyle.me/ad/gkadfxca9jx
Polar A360 (best fitness watch in my opinion): http://amzn.to/2uUQkvg

Recovery:
Foam Roller: http://amzn.to/2tLT7IX
Massage Ball: http://amzn.to/2um3B32

At home workout equipment:
Ab Roller: http://amzn.to/2ulW8Rt
TRX: http://amzn.to/2sTrCKy
Dumbbells: http://amzn.to/2tLJcml
Kettlebells: http://amzn.to/2umbEg6
Barbell: http://amzn.to/2um0J6i
Resistance Band - Best but expensive: http://amzn.to/2um8yZM
Resistance Band - Cheap: http://amzn.to/2uhOt64

Cameras:
For video:
Canon g7x: http://amzn.to/2uhw0To
Sony rx100 Mark 3: http://amzn.to/2vlJt0N
Sony rx100 Mark 5 (better version of above): http://amzn.to/2vqyeVD
For photos I use the Olympus PENgeneration EPL8 with a 45mm sense (suuuuper good blurred background look but fixed zoom) so I use the 45mm lens for amazing photos and the lens it comes with for good photos but no depth of field:
Camera: http://amzn.to/2w3NapN
Lens: http://amzn.to/2vqzeZP

Supplements I use:
BCAAs: https://uk.womensbest.com/products/bcaa
Protein Powder (Whey): https://uk.womensbest.com/products/whey-protein
Protein Powder (Lactose-Free): https://uk.womensbest.com/products/slim-shake
Protein Powder (Vegan): https://uk.womensbest.com/products/vegan-protein
Protein Powder (Most Delicious Ever - Peanut Butter): http://amzn.to/2tLZlZ8
Protein Powder (Most Delicious Ever - Salted Caramel): http://amzn.to/2tLNsTc
Creatine: http://amzn.to/2tLYI1O
Pre-Workout: http://amzn.to/2tM58y1

Headphones:
Overhead Headphones - very expensive but amazing: http://amzn.to/2thQzhS
Overhead Headphones - cheaper: http://amzn.to/2sTBDHr
In-ear Headphones - cheaper: http://amzn.to/2uil63n
In-ear Headphones - more expensive but great: http://amzn.to/2uidtKw

Skincare (I really splash out on skincare because I’ve found what works for me and it lasts ages!):
Day Cream: http://rstyle.me/n/cqb4raca9jx
Night Cream: http://rstyle.me/n/cqb4tica9jx
Eye Cream: http://rstyle.me/n/cqb4sica9jx
Face Wash: http://rstyle.me/n/cqb4g3ca9jx
Primer: http://rstyle.me/n/cqb4uxca9jx
Fake Tan: http://rstyle.me/n/cq3m67ca9jx

My Gymshark Spotify Playlist: https://open.spotify.com/user/21o5jgmtm2yths6dx7sw4zm6a/playlist/3yL47DMEFC7ScBKgoIJVLP

Ashley’s Channel: https://www.youtube.com/channel/UCNtdoNDwznDPpdRmNBl97Lg

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