Uploaded by Steff Noble Figure Pro

PRO PREP = KILLER FEMALE TONED ARMS PROGRAM

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STEFF NOBLE FIGURE PRO - 3 WORKOUTS FOR
KILLER BAD ASS ARMS
BECAUSE LIFE IS TOO SHORT TO HAVE SMALL ARMS!
Want to know how I went from <---this to this ---> Well I asked you and you guys asked for it! Thanks for
sending me your email on IG! My one aim is to build bodies BIG and more importantly your confidence!
There isn’t enough positivity in the fitness industry & as a coach I take a really dominant approach to
building male and female strength inside as well as out! You are the lucky few who reached out and get to
connect up in my inner PRO PREP circle - As a thank you here are 3 of my fave ARMS workout and a
discount for coaching here…
CLICK HERE & FILL IN MY FORM IF YOU ARE KEEN FOR MORE INFO ABOUT COACHING & A SPECIAL DISCOUNT
SO LET’S GET TO IT!
I am letting you in on a bit of my coaching! This is an intense arm-focused program designed to shock
your body and add size and definition to your triceps, biceps, and forearms. If you want to not only lift, but
let the world know it, this is for you! I have trained like a beast for years now and I want nothing more than
to work with like minded people who want to see SERIOUS changes!
Arms and Nothing but Arms
BEGINNER FRIENDLY - WORKOUT 1 - 20 / 30 MINS
Use this workout following training a larger muscle group, like deadlifts and back training, or
squats and chest. Rest for 60 seconds between sets.
Barbell Curl
4 sets, 12, 10, 8, 8 reps
Two-Arm Dumbbell Preacher Curl
4 sets, 12, 10, 8, 8 reps
Lying Triceps Press
4 sets, 15, 12, 10, 6 reps
Standing Dumbbell Triceps Extension
Cable or dumbbell
4 sets, 12, 10, 8, 8 reps
Tricep Dumbbell Kickback
Dumbbell or cable
4 sets, 12, 12, 10, 10 reps (per arm)
CLICK HERE & FILL IN MY FORM IF YOU ARE KEEN FOR MORE INFO ABOUT COACHING & A SPECIAL DISCOUNT
SUPER QUICK ARMS- THE PUMP IS REAL!
Keep this workout fast-paced! Rest only between each triset or
superset for 60 seconds.
1 ​Triset
Lying Triceps Press ​Using EZ-Bar
4 sets, 15, 10, 8, 8 reps
Cable Rope Overhead Triceps Extension
4 sets, 12, 12, 10, 10 reps
Barbell Curl
4 sets, 8-10 reps
(each with a rest-pause, then 4-5 extra reps at the end)
2 ​Triset
Preacher Curl
4 sets, 12, 10, 8, 6 reps
Cross Body Hammer Curl
Alternating 4 sets, 10 reps
Triceps Pushdown
4 sets, 15, 12, 12, 10 reps
(each with a rest-pause, then continue to failure)
3 ​Superset
Standing Biceps Cable Curl
4 sets, 12, 12, 10, 10 reps
Tricep Dumbbell Kickback
4 sets, 12, 12, 10, 10 reps
CLICK HERE & FILL IN MY FORM IF YOU ARE KEEN FOR MORE INFO ABOUT COACHING & A SPECIAL DISCOUNT
FOR THE ADVANCED LIFTER !
This one is all about volume! Because of the continual repetition of either the curling movement or
extension movement, this workout is for lifters with at least a few years of experience in the gym (the
intensity of this comes with the risk of repetitive strain injuries for those new to lifting).
Circuit 1​ ​Repeat this circuit 4 times with no rest in between. Rest 1
min. before the next circuit.
Incline Dumbbell Curl
4 sets, 15, 12, 10, 8 reps
Drag Curl - ​Perform with EZ-Bar
4 sets, 15, 12, 10, 8 reps
Hammer Curls - ​Perform seated
4 sets, 10, 10, 8, 8 reps
One Arm Dumbbell Preacher Curl
4 sets, 10, 8, 6, 6 reps
Circuit 2 ​Repeat this circuit 4 times with no rest in between. Rest
1 min. before the next circuit.
Standing Overhead Barbell Triceps Extension ​- Perform with
EZ-Bar
4 sets, 15, 12, 10, 10 reps
Lying Triceps Press -​Perform with EZ-Bar
4 sets, 15, 12, 10, 10 reps
Dips - Triceps Version
4 sets, 12 reps
Tricep Dumbbell Kickback
4 sets, 12 reps
Superset ​Repeat this superset 3 times with no rest in between.
Barbell Curl 21’S
Perform 7 reps at the bottom half of the movement, 7 reps at the top
half of the movement, and 7 reps through the full range of motion.
Keep constant resistance throughout.
3 sets, 21 reps
Triceps Pushdown 21’S
Perform 7 reps at the bottom half of the movement, 7 reps at the top
half of the movement, and 7 reps through the full range of motion.
Keep constant resistance throughout.
3 sets, 21 reps
ONLINE COACHING - BUILDING MUSCLE! OFF SEASON OR
COMPETITION PREP
I am offering 5 people 10% off my online coaching for the month of July onwards. If you
are serious about beginning your journey to getting your goals, want a coach that knows
how to train females, understands nutrition alongside a STRONG training program, will
give you a complete hormone profile understanding and help you optimise health
alongside your training + is PASSIONATE about holding you accountable, building your
confidence & will get you 100% goals. YOU KNOW WHAT TO DO ----->
CLICK HERE FOR MORE INFO AND
FORM ON ​ OUR WEBSITE
PRO PREP COACHING
www.proprepcoaching.com
CLICK HERE & FILL IN MY FORM IF YOU ARE KEEN FOR MORE INFO ABOUT COACHING & A SPECIAL DISCOUNT!
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