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BPI Bombshell Barbara Bolotte

Sculpting Secret: Battle Rope Burnouts

Why It’s Her Fave: “Using battle ropes between regular lifts allows you to fatigue your muscles while giving you a calorie-busting workout. I combine back and shoulder movements with arms for a complete upper-body routine. Using battle ropes also targets all of those muscles at once.”

How To Do It: Hold ends of battle rope at arm’s length in front of you. Stand with feet hip-distance apart, knees slightly bent. Brace core and explosively raise and lower alternate arms. Continue for 30 seconds.

Barbara’s Arm Workout

Exercise Sets Reps
Seated Shoulder Press 3 8-10
Straight-bar Row 3 8-10
Skull Crusher 3 10-12
Alternating Dumbbell Curl 3 8-10

*Do 30 seconds of battle-rope waves between each exercise.

CrossFit Champion and Prime Nutrition Athlete Brittany Fried

Sculpting Secret: Cable Supersets

Why It’s Her Fave: “I superset some arm exercises on the cable machine to save time and up the burn. Cables put the muscle under constant tension throughout the move.”

How To Do It: Hold a straight bar on a low cable pulley with an underhand grip, elbows close to sides. Curl bar toward shoulders; lower and repeat for reps. Next, face a high pulley with a rope and grasp one end in each hand. Keeping upper arms still, straighten arms downward; repeat.

Brittany’s Arm Workout

Exercise Sets Reps
Lateral Raise 3-4 15-20
Front Raise 3-4 15-20
Barbell Press 3-4 15-20
Dumbbell Curl 3-4 15-20
Skull Crusher 2-3 15-20
Cable Curl 4* 15-20
Rope Pressdown 3 15-20


*On the fourth set of cable curls, perform a dropset.



IFBB bikini pro Christie Cash

Sculpting Secret: Superset 21s with Skull Crushers

Why It’s Her Fave: “With 21s you vary three different ranges of motion in one biceps exercise. Superset that with a triceps movement like skull crushers and you’ve got one very challenging combination.”

How To Do It:

Hold a weight in each hand, arms in front of thighs and palms up. Curl weight up until elbows are bent 90 degrees. Lower to start; do 7 reps total.
• After final rep, bend elbows 90 degrees and curl weight toward shoulders. Lower back to 90 degrees and repeat; do 7 reps.
• After final rep, lower weights back to start. Complete 7 more reps doing the full range of motion for a total of 21 reps.

Skull Crushers:
Lie faceup on a flat bench holding weights in each hand, arms extended above shoulders.
• Slowly bend elbows, lowering weights toward head. Press back to start and repeat. Do 12 reps.