#LGFitAndLean2016 Challenge: Biceps + Triceps (W6D2)

Your final Fit and Lean 2016 lady guns workout has added abdominal movements to boost the burn!



  • If you prefer to count reps, 30 sec -> 12-15 reps, 45 sec -> 15-18 reps
  • For unilateral movements, split 60 secs to do 30 secs on each side
  • To make your resistance band work at different heights, I suggest sticking it between a door and it’s frame


  • Let’s push it for the final week… give me 15 minutes of cardio in any form

Healthy Habit: #LGLadyGuns training tip… it’s the only time I like to focus on the negative hehe. The negative portion of a movement is also known as the eccentric portion. It’s a training technique I like to use especially on muscles that I’m really trying to develop… the lady guns and the booty almost always make that list!! Think of a bicep curl, the negative portion of the movement is when the dumbbell moves from your shoulder back down to your hip. Studies have shown that our bodies can handle up to 1.75 times more weight on the eccentric portion of a movement than it can on the concentric portion. This is important because by focus on slower negatives aka taking a bit longer as we lower the dumbbell back down, we can increase our strength and cause greater muscle breakdown. Even though it seem counter intuitive, muscle breakdown is actually what we do each time we workout. Weight training causes damage to muscle cells, which can then repair and rebuild themselves bigger and stronger for us to see those fit results. In today’s workout, try focusing on those negatives. Personally, I like to count 3-4 seconds when I’m working on slow negatives. If you love this technique, you can also apply it to other muscle groups!

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