4.3.2.1 countdown - secret all women wish they new

4.3.2.1 countdown is specifically designed for females. Females differ when it comes to arm development and genetics versus males. Women tend to hold more weight in the arms and have weaker upper body strength. For those two key reasons you can NOT give a female the same arm workout as you would a male.

Before you start make sure that you stretch your biceps, triceps, and shoulders. After the entire countdown take a two minute break and repeat 3-4 cycles.

KEY is to pace yourself

4. 40 seated dumbbell hammer curls
4. 40 laying dumbbell skull crushers
4. 40 seated dumbbell lateral raises
4. 40 seated dumbbell reverse flys

BREAK - 1min

3. 30 seated dumbbell Arnold press
3. 30 laying dumbbell skull crushers
3. 30 seated dumbbell front raises

BREAK - 45 sec

2. 20 seated dumbbell incline curls
2. 20 standing dumbbell kickbacks

BREAK - 30sec

1. 100 knee push-ups close grip