Victoria Franada

193 followers

Follow

Follow

Follow

11 saved

10

EZ bar (only) arm workout 🫶

Ez bar (only ) arm workout ↙️

1️⃣ Ez bar curl > 3x8-10

2️⃣ Ez bar skull crusher > 3x10-12

3️⃣ Ez bar reverse grip curl > 3x10-12

4️⃣ Ez bar overhead extension > 3x8-10

5️⃣ Ez bar upright row > 3x12-15

6️⃣ Ez bar standing press > 3x10-12

‼️You might wanna save this one- the pump was unreal 💪

#armworkout #foryou #foryoupage #fyp #workoutroutine

2025/5/2 Edited to

Related posts

A woman in a black sports bra and leggings takes a mirror selfie in a gym, flexing her bicep. Text overlay reads "DUMBBELL ONLY WORKOUT FOR TONED ARMS," indicating the workout's focus.

A split image shows a woman from behind demonstrating "HAMMER CURLS 3X10" with dumbbells. The left shows the starting position, and the right shows the mid-curl position.

A split image shows a woman demonstrating "SINGLE DUMBBELL CURL 3X10." The left shows her holding one dumbbell curled up with both hands, and the right shows the dumbbell lowered.

TONED ARMS WORKOUT (DUMBBELL ONLY) 💪🏽

here is a dumbbell only toned arms workout that takes less than 25 minutes to do! I love these workouts for slimming down my arms and giving them a toned and defined look! 1. Hammer Curls 2. Single dumbbell curl 3. Dumbell flys 4. Bicep curls I repeat this circuit 3 times and do ea

7313 likes

A woman in a black sports bra and green shorts takes a mirror selfie in a gym, standing next to a Smith machine. Text overlay reads "GROW UR BOOTY AND Keep Tummy Slim," with peach emojis and arrows highlighting her glutes and waist.

A workout plan for "Day 1: Glute Power & Strength" lists exercises like Barbell Hip Thrusts and Leg Press with sets and reps. Below, line drawings illustrate various leg and glute exercises, including leg presses and step-ups.

A workout plan for "Day 2: Glute Isolation Day" lists exercises such as Smith Machine Glute Bridges and Dumbbell Romanian Deadlifts with sets and reps. Line drawings depict various glute and leg exercises, including glute bridges and cable abductions.

Body sculpting Glute Workout & Ab Circuit🔥🍑✨

There’s a common belief that if you want to grow your glutes, you have to bulk up and gain weight—but that’s far from the truth! You can build strong, well-rounded glutes while keeping your waistline tight and slim. The secret lies in smart workout choices, focusing on specific muscles, and maintai

4400 likes

Full arm workout

#armfatworkout #armdayexercise #armdaystrong #armworkoutideas

1755 likes

dumbbell ‘shy girl’ arm workout 🌸

shy girl arm workout w/ muscles used visuals 🫶🏻 (‘shy girl' just means that it's dumbbell only & can be done at home or in one spot of the gym!) the workout: ✨Arnold press (or a regular shoulder press if you prefer) ✨overhead tricep extensions (try to keep elbows tucked in &

9108 likes

Arm & back workout 💜

You want an intense fun workout. I got you! My weights are 10 pounds. Grab what you can and let’s get moving! #workout #homeworkout

17.3K likes

A woman in brown workout attire holds a dumbbell overhead, illustrating a 'Spicy Arm Workout for slim arms.' She is outlined in white against a light wall.

A woman demonstrates floor tricep extensions with a dumbbell, shown in two frames. The top frame shows arms extended, and the bottom frame shows arms bent, for 10 repetitions.

A woman performs hammer curls with dumbbells, depicted in two frames. The left frame shows arms extended, and the right frame shows arms curled up, for 10 repetitions.

Spicy Arm Workout for Slim Arms

A spicy arm and core day with a mix of weight training and bodyweight. Do 3 rounds total!! #lemon8partner #upperbodyworkout #upperbodyday #upperbodyroutine #workoutathome #dumbbellworkout #coreworkouts #coreworkout #absworkout #dumbbellworkout

1840 likes

Shy Girl Arm Workout

Beginner friendly upper body workout for all my shy girlies at the gym! Grab a set of dumbbells find some space and get that workout in 👏🏼👏🏼 I have so many different dumbbell only and shy girl workouts available on my app! Check it out on my page! Your first week is free! Come train with me❤️‍🔥🫶

9200 likes

A woman and a man on a beach at sunset, with text overlay "How I Toned my ARMS" and arrows pointing to the woman's arm, indicating the focus of the article.

A text slide titled "TIPS" providing advice on diet, aiming for 10,000 steps daily, and starting with simple gym machines for weight training, with an arrow pointing right.

A text slide titled "TIPS" continuing advice on HIIT, consistency, tracking progress, and understanding setbacks, with arrows indicating to swipe for exercises and more workouts.

Say Goodbye 👋 to Arm Fat with These Expert Tips⬇️

Arm fat presents a common and vexing concern for many individuals across various health spectrums, whether they are physically fit, have undergone bariatric surgery, or are actively engaged in weight loss endeavors. Its presence, notably in the arms, can trigger self-consciousness, particularly

3224 likes

Arm & Ab Workout

Perfect workout for your arms and abs. I do 15 reps of each exercise and 3 sets #abworkout @Lemon8 Fitness #armworkout #lemon8challenge #10minuteworkout #fitnessjourney

577 likes

Abs and core workout for only 10 MINUTES! 💪🔥

10 minute core workout❤️‍🔥 That targets and strengthens your lower belly and deep core. Exercises: 1. Single to double crunches - 30 secs 2. Lying leg raises - 30 secs 3. Double bicycle crunches - 30 secs 4. Arm to knee reach bridge - 30 secs per side 5. Reverse plank - hold 30 secs Repe

2005 likes

How to plan your back & biceps workout

Exercise 1: Pull high to low Choose 1 of the following (3 sets of 6-8 reps): - Neutral grip lat pulldown - Kneeling single arm pulldown - Close grip pulldown - Pull-ups Exercise 2: Pull straight in Choose 1 of the following (3 sets of 6-8 reps): - Cable row - Seated machine row - T-b

169 likes

Upper body kettlebell only workout

♡ Upper Body Kettlebell Workout ♡ Work out detail details below: ♡ single arm kettlebell rows (3x10 each side) ♡ gorilla rows (3x8 each side) ♡ single-arm standing shoulder press (3x8 each side) ♡ kettlebell bench pullovers (3x12) Ensure that you warm up before and stretch afterwords.

721 likes

Kettlebell Only: Full Body Workout

Full Body Workout : Kettlebell Style 💪🏽😎 • • • #explore #womensgym #houstonpersonaltrainer #womensfitnessgym #getfitwithv

117 likes

At home dumbbell only workout (only takes 30 min)✨

If you’re serious about making fitness a part of your lifestyle, here’s a game-changer: invest in a pair of dumbbells or kettlebells. It’s one of the smartest moves you can make for your health. Life gets busy, and some days you just can’t make it to the gym—but with these at home, you can crush a

1338 likes

shy girl dumbbell only arm workout ✨

wearing all Paragon Fitwear — dc: KELSXO to save! 🩷 #armworkout #gymmotivation #dumbbellworkout #homeworkout #upperbodyworkouts

649 likes

10-minute Lazy Girl Arm Workout

Strengthen and tone your arms at home with this 10-minute lazy girl upper body workout 🛋️✨ No equipment needed! These 6 moves target your arms, shoulders, chest, and back for a stronger, leaner upper body. Perfect for beginners or busy days. Save this routine and try it tonight! 1️⃣ Wall Push-U

315 likes

A split image showing a woman's fitness transformation, with a 'before' photo on the right and an 'after' photo in a gym on the left, overlaid with the text 'My Workout Routine'.

A text-based image detailing the initial workout steps (stretch, cardio) and the specific exercises for Day 1 (legs/glutes) and Day 2 (back/biceps) of a workout routine.

A text-based image outlining the specific exercises for Day 3 (chest/triceps) and Day 4 (legs) of a workout routine.

My beginner workout routine

This is the routine I followed when I first started going to the gym. At the time, I was a full time college student, so going to the gym this often was an option for me. Remember, everyone’s lifestyle and schedules are different. Be kind to yourself and forgiving if you aren’t able to go this ofte

1274 likes

A woman in a gym, wearing headphones, flexes her arm and points to her bicep, with the text 'beginner workout for slim arms' overlaid.

A woman performs a cable curl with a straight bar attachment, demonstrating the upward movement for '3 sets of 10-12 reps'.

A woman performs a seated dip on a machine, pushing down on the handles, illustrating the exercise for '3 sets of 6-8 reps'.

Beginner workout for slim arms

Here are the workout details: Cable curl: 3 sets of 10-12 reps - Using a straight bar attachment, start with your arms fully extended - Curl the bar up and avoid leaning backward or arching, to make sure you are using your arms and not your back - Slowly extend your arms back down Seated

445 likes

A woman performs a dumbbell lateral raise, holding a dumbbell in each hand with arms extended to the sides at shoulder height. Text overlays read 'Dumbbell only Arm Workout' and 'Toned & Slim Arms'.

A text-based workout plan titled 'Shoulder Isolation Dumbbell Workout' outlines 5 exercises, including Dumbbell Lateral Raise and Arnold Press, with sets, reps, and rest times for building defined shoulders.

A text-based workout plan titled 'Triceps Isolation Dumbbell Workout' lists 5 exercises, such as Overhead Dumbbell Tricep Extension and Dumbbell Kickbacks, with sets, reps, and rest times for building triceps.

Arm Workout for Sculpted, Toned Arms 💪

Shoulder Isolation Exercises (Deltoids) Your shoulders consist of three main heads: anterior (front), lateral (side), and posterior (rear). These dumbbell moves isolate and strengthen each area for full, rounded shoulders. 1. Dumbbell Lateral Raise Target: Lateral delts How to: * Stand or

65 likes

A woman in athletic wear stands in a gym, with text overlayed: "Full Body BURN Intense 🔥 But do-able." A kettlebell and dumbbells are visible in the background.

A detailed list of exercises for a 3-day full-body workout plan, including sets and repetitions for Session 1, Session 2, and Session 3.

Illustrations of various dynamic warm-up exercises for abs, back, chest, legs, and shoulders, including standing arm circles, knee hugs, high kicks, and inchworms.

3-day Workout Plan to 🔥Burn🔥 Away Stubborn Fat

Unsure of what to do to prepare for summer? Have little time on your hands for everyday workouts? Here’s a 3-day full-body workout plan tailored for the gym. This routine is meticulously crafted to target every major muscle group during each workout session. Not only will it help you pack on

454 likes

Curves in the Right Places: Workout Routine 101 🍑🍑

This is one of my routines that’s designed to maximize muscle growth, strength, and endurance using just four key exercises per muscle group. Each movement focuses on different angles and movement patterns to ensure complete muscle development. All exercises use free weights or machines for optimal

195 likes

Back & Bi workout DB only 🫶🏻

Super fast and effective back and bi workout! I didn’t want go to my regular gym today so i decided to stay home and use what i had! 🏋🏻‍♀️What you need: • dumbbells or any heavy object you have at home like cans, a water bottle, ur dog (just kidding pls don’t) …that’s pretty much it lol TI

1526 likes

Miley Cyrus on stage in a sparkly outfit, with text overlay 'MILEY CYRUS INSPIRED PILATES ARM WORKOUT SWIPE' and Lemon8 branding. She is performing with her arms outstretched.

A woman demonstrates push-ups in two frames, showing the high plank and lowered positions on a yoga mat outdoors. The image has a 'Push-ups' text overlay and Lemon8 branding.

A woman demonstrates table top dips in two frames, showing the elevated and lowered positions on a yoga mat outdoors. The image has a 'Table top dips' text overlay and Lemon8 branding.

Miley Cyrus inspired arm workout (Pilates edition)

Strengthen and sculpt your arms with this Miley Cyrus-inspired Pilates arm workout! Focusing on toning and lengthening, this routine is designed to give you sleek, defined arms just like Miley. Using a combination of classic Pilates moves and targeted arm exercises, you’ll work your biceps, triceps

700 likes

Upper Body Workout - Back & Biceps 💪🏼

This is a simple upper body pull day, with only 4 exercises. It targets you back, lats & biceps and only takes 40 minutes. Equipment Needed: lat pulldown machine, bench, cable machine. Here’s the workout: 1. Lat Pulldown lat pulldown machine, wide grip attachment 4 sets, 8-10 reps

251 likes

Fitness challenge: back and arm workout

Let’s get it pal! Today is a tough one 💪🏾😤 but you can do it! #workout #athomeworkout

409 likes

Another Quick Arm Workout!🦾

Save this one, follow me for more! #armworkout #armworkoutsforwomen #Fitness #womenover40 #womenover50 #menopausefitnesscoach #agingbackwards #burnfatbuildmuscle

199 likes

Grace, consistency, and self love Workout edition

Welcome to the 75 Soft Boot Camp 💥 Hey y’all! My name is Tamia and I lost over 40lbs in less than 6 months. I’m SO excited to have you here. If you’re reading this, it means you’re ready to level up—physically, mentally, and emotionally. This isn’t just a challenge… it’s a commitment to yourself.

76 likes

Dumbbell Only Full Body Workout

This full-body burn workout can be done with a single set of dumbbells! Enjoy :) Dumbbell Hip Thrust 3 sets × 12-15 90s rest between sets Dumbbell Single-Arm Row 3 sets × 12-15 6Os rest between sets Dumbbell RDL 3 sets × 12-15 90s rest between sets Dumbbell Arnold Press 3 set

368 likes

Full arm and back workout

#armsandbackworkout #armworkout #armsworkout #armdayworkout #backworkoutvideos

287 likes

A woman in athletic wear holds an EZ bar at chest height, demonstrating the starting position for upper body exercises. The image is titled 'EZ BAR EXERCISES upper body focus'.

A woman performs an upright row with an EZ bar, holding it close to her body at chest height. The text overlay indicates 'upright rows 3 x 10-12'.

A woman performs a bicep curl with an EZ bar, with her forearms raised and elbows bent. The text overlay indicates 'bicep curls 3 x 12-15'.

EZ bar movements for toned arms

I love using the EZ bar during upper body day because it’s quick with only one piece of equipment and I can target my upper body with multiple exercises in one place! Remember to maintain good form and move with slow and controlled reps! If you’re having trouble with form still, I recommend sta

69 likes

A woman with a muscular back, wearing a sports bra and leggings, stands in a gym in front of a weight bench and dumbbell rack. Text overlay reads "MY FAVORITE ARMS SUPERSET" and "lemon8 @lyssamfit".

A split image shows a woman performing lying skullcrushers with an EZ bar on a gym bench. The top panel shows the bar lowered, and the bottom shows it extended. Text overlay reads "LYING SKULLCRUSHERS".

A split image shows a woman from behind in a gym. The left panel shows her standing, and the right shows her holding an EZ bar, preparing for curls. Text overlay reads "RIGHT INTO EZ BAR CURLS".

The Only Arm Superset You Need!

Try this killer superset for bigger biceps & triceps! 1. Skullcrushers (8-10 reps) 2. Lying EZ Bar Curls (8-10 reps) Repeat x3! This combo hits your triceps and biceps back-to-back, keeping constant tension on your arms. Focus on controlling your reps and refrain from swinging the w

100 likes

dumbbell “shy girl” arm workout for beginners ✨

Starting your fitness journey can feel super overwhelming. Walking into a gym full of machines, weights, and experienced lifters might make you feel like everyone is watching or judging. But here's the truth that no one talks about…most people are too focused on their own workouts to even noti

305 likes

Home arm workout inspired by Sabrina Carpenter!

Workout details below! Triceps extension: 3 sets of 10 reps (per arm) -- Hold a band doubled--up for more resistance, or just a single part of the band for less resistance (I held it doubled--up) -- Grip the band at chest level with the arm you plan to exercise first, and hold the band up with

398 likes

A woman in black workout attire poses in a gym locker room, showcasing her glutes. Overlay text reads "Slim Thick Workout" and "What Grew my Glutes & Toned my whole body + The 16:8 Diet."

A list detailing a Lower Body Sculpting Workout, including Hip Thrusts, Goblet Squats, Bulgarian Split Squats, Split Squats, Romanian Deadlifts, and Smith Machine/Free Weight Hip Thrusts, with recommended sets and reps for each exercise.

A list outlining a Cardio and Upper Body HIIT workout. It includes a Jumping Rope routine with intensity and cool-down instructions, and Circuit 1 of the HIIT Upper Body Workout with exercises like Wide-grip Lat Pulldown and Mountain Climbers.

Body Sculpting 🔥HIIT🔥Workout + Glutes 🍑

For beginners, start with lighter weights and gradually increase as you get comfortable. If you're new to working out, focus on mastering the form before adding more intensity. Feel free to mix these exercises or do them in sequence based on your preference. Additionally, consider incorporat

2725 likes

✨Arm Workout✨

🤍Front punches 4 x12 🤍Zottom curls 4 × 8 🤍Curl to press 4 × 10 🤍Overhead tricep extension 4 × 12 🤍Tricep Kickbacks 4 × 10 #workout #armworkout #armworkoutsforwomen #health #wellness #moveyourbody #gymgirl #gym

3677 likes

Workout Routine to get you Summer Body Ready

If you're aiming to shed weight and sculpt your body for the summer season☀️, it's essential to adopt a balanced approach that combines proper nutrition🌯, consistent exercise👟, and lifestyle habits 🧘 conducive to your goals. Here's a roadmap 🗺️ to help you achieve your desired resul

1039 likes

Easy arm workout with dumbbells

#mlfitnessapp #armworkout #armsworkout #dumbbellworkout

917 likes

Dumbbell only upper body workout🤎

Here's a dumbbell-only upper-body workout for you guys! This workout is perfect for beginners, takes about 45 minutes to complete and targets several different areas of your upper body, including the biceps, triceps, shoulders, and back. Full workout details are listed below.⬇️ Start off wit

567 likes

Arm fat workout for beginners!

Arm fat workout for beginners! Full workout on my YouTube Channel #armfat #armfatworkout

2107 likes

Sexy shoulders workout: 4 awesome exercises

Lateral raise: 3 sets of 6-10 - Lift dumbbells out to the sides, arms angled slightly in front of you - Stop when the weights are shoulder level - Hold for one second, then bring them back down Rear delt fly: 3 sets of 10-12 - Lay your body against an inclined bench - Start with arms hangin

47 likes

Workout Routine to Get Toned and Sexy by Summer☀️🍑

☀️6 Days a Week + Active Recovery Plan☀️ ✨Day 1: Glutes and Abs✨ ✅Glutes: Squats - 4 sets of 12 reps Smith Machine Hip Thrusts - 4 sets of 10 reps Bulgarian Split Squats - 4 sets of 12 reps each leg Single Leg Leg Press - 3 sets of 15 reps each leg Glue Extensions - 3 sets of 15 reps

1548 likes

Back workout for an hourglass body

Single arm bent over row: (3 sets of 6-10 reps) - Position yourself behind a bench inclined 45° - Keep one leg in front of you and use your other arm for support - Pull the dumbbell back and up to your hip Kneeling single arm pulldown: (3 sets of 8-12 reps) - Kneel in front of a cable, with

119 likes

Guide to help you plan a back and biceps workout

Here's a customizable plan you can try! Exercise 1: Pull straight in Choose 1 of the following (3 sets of 8-12 reps): - Chest supported row - Wide grip seated row - Cable row - Single arm machine row Exercise 2: Pull high to low Choose 1 of the following (3 sets of 8-12 reps): - N

171 likes

Seated Workout For BACK, ABS & ARM FAT!

The ultimate chair workout program designed to help you lose weight, tone up, and live a healthier lifestyle, all from the comfort of your own home! #abworkoutathome #Fitness #healthylifestyle2024 #bodyshape

100 likes

Back and bicep workout - 45 min!

Back with a little bit of biceps in 45 minutes, nothing better! Continuing to prioritize workouts that feel good for me and my unique goals is key to seeing/maintaining lean muscle mass on my physique Remind yourself, if you constantly feel like you’re failing at your workout routine, ask y

267 likes

See more