Take Your Health & Wellness to the

Comments Box SVG iconsUsed for the like, share, comment, and reaction icons
Load more

Weight loss Tips – Part 18 – TT 3-Minute Arms Workout Guidelines


• Choose one 3-Minute Arms Workout System to do at the end of any Turbulence

Training program


• You can do 3-Minute Arms 3 days per week OR you can do three versions of 3- Minute Arms in the SAME workout ONCE per week.
• Pairs of exercises (i.e. 1A & 1B) constitute “Super sets”.
• The 3-digit number beside each exercise represents the lifting tempo. For instance, if it says 2-0-1, that means take 2 seconds to lower the weight, and without pausing, lift the weight back up in 1 second or less.
Sample TT 3-Minute Arms Schedule
Monday – 4×6 System
Wednesday – 2×8 System
Friday – 5×5 System
The 3-Minute Arms Workout Systems
System #1 – 5×5
• Choose a weight you can normally lift for 8 repetitions, but do only 5 reps.
• Alternate between biceps and triceps exercises.
• Complete 5 sets for each exercise.
1A) Biceps Exercise – 5 reps (1-0-1)
• No rest.
1B) Triceps Exercise – 5 reps (1-0-1)
• No rest. Repeat super set 4 more times.
System #2 – 4×6
• Choose a weight you can normally lift for 8 repetitions, but do only 6 reps.
• Alternate between biceps and triceps exercises.
• Complete 4 sets for each exercise.
1A) Biceps Exercise – 6 reps (1-0-1)
• No rest.
1B) Triceps Exercise – 6 reps (1-0-1)
• No rest. Repeat super set 3 more times.