Bethany Cisternino’s Arm Blastin Workout

Gynmastics coach and fitness pro, Bethany Cisternino isn’t a big fan of training her arms. That doesn’t stop her from training hard though. She’s developed a workout that will help you blast your guns in the gym.


Blastin Arms
Arm Day! My least favorite day of the week. I just find it boring. Don’t get me wrong I train ‘em hard but I just don’t find it as fun and challenging as the other body parts. Today I’m going to do a bi, tri, calf circuit because I dislike calves equally as much. Not only will this help me blow through the workout, but will keep my heart rate up for a great fat burning workout!

Did you know: both heads of the bicep and one of the heads of the tricep originate on the scapula? And they all insert onto the bones of the forearm (radius/ulna)? Therefore it is important to warm up the shoulder joint as well as the elbow joint! I will do 2 sets of light bicep curls and tricep kick backs. I also warm up by rotator cuff in the shoulder by doing some adduction, abduction, lateral, and medial rotation movements.

Check out what I listen to while blasting my arms.

Ok now that you’re anatomy lesson is over let’s get down to business.

3 rounds 12-15 reps (medium to heavy weight)
No Rest

Circuit 1
• Barbell Bicep Curls
• Straight Bar Tricep Cable Push Down
• Horizontal Calf Raise

Circuit 2
• Overhead Tricep Extenstion (machine preferred)
• Dumbbell Bicep Curl (twist at the top- slightly turn palm out)
• Weighted Standing Toe Raise (machine preferred)

Circuit 3
• Straight Bar Cable Bicep curl
• Rope Tricep Pushdown
• No Weight Standing Calf Raise (20 reps each leg)

Have a great week and remember you are only yourself when no one is watching – or at least think no one is watching. Ha! Message me on twitter @Bfitness80 and let me know how you liked this workout!

Disclaimer: Reader discretion advised, please consult your physician before beginning any exercise or diet program.