FAST AMINOS WELLNESS
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Gym workout

Arms

Biceps and triceps, paired up to save time.

Exercises
6
Total sets
18
Time
35–45 min
Equipment
Gym

The workout

Warm up first: 5 minutes of easy cardio, then 1–2 light sets of the first exercise.

  1. EZ-Bar Curl

    3 sets8–12 repsRest 90 sec

    Pin your elbows to your sides. If your body has to swing, the weight is too heavy.

    EZ-Bar Curl, start position
    Start
    EZ-Bar Curl, finish position
    Finish

  2. Close-Grip Bench Press

    3 sets8–10 repsRest 90 sec

    Hands about shoulder-width apart. Keep elbows tucked as you lower to your lower chest.

    Close-Grip Bench Press, start position
    Start
    Close-Grip Bench Press, finish position
    Finish

  3. Incline Dumbbell Curl

    3 sets10–12 repsRest 60 sec

    Let your arms hang behind you for a deep stretch. Curl without letting your elbows drift forward.

    Incline Dumbbell Curl, start position
    Start
    Incline Dumbbell Curl, finish position
    Finish

  4. Overhead Cable or Dumbbell Triceps Extension

    3 sets10–12 repsRest 60 sec

    Keep elbows pointed forward and close to your head. Get a full stretch at the bottom.

    Overhead Cable or Dumbbell Triceps Extension, start position
    Start
    Overhead Cable or Dumbbell Triceps Extension, finish position
    Finish

  5. Hammer Curl

    3 sets12 repsRest 60 sec

    Palms facing each other the whole time. Builds the forearm and the outer part of the arm.

    Hammer Curl, start position
    Start
    Hammer Curl, finish position
    Finish

  6. Triceps Pushdown

    3 sets12–15 repsRest 60 sec

    Elbows locked at your sides. Fully straighten your arms and squeeze at the bottom.

    Triceps Pushdown, start position
    Start
    Triceps Pushdown, finish position
    Finish
The 45/30 rule

Lift for 45. Then 30 minutes of Zone 2.

45min

Resistance training

Builds and preserves lean muscle, so more of the weight you lose comes from fat, not muscle.

30min

Zone 2 cardio (LISS)

Low-intensity steady state at about 60–70% of your max heart rate: a brisk walk or incline treadmill. This is the intensity range where your body's fat burning peaks.

Why the order matters: resistance training draws down muscle glycogen and releases stored fat into your bloodstream. Research shows steady cardio started within about 20 minutes of lifting burns more fat than the same cardio done on its own. And because Zone 2 is low-stress, it burns extra fat and calories without the recovery cost of high-intensity cardio, so your muscles keep the energy they need to recover and grow.

Find your Zone 2: about 60–70% of your max heart rate. At age 40 that's roughly 108–126 bpm for men and 102–120 bpm for women. No watch? Use the talk test: you can speak in full sentences, but you couldn't sing. Calculate your Zone 2 →

Fat loss still comes down to your daily calories and protein, so get your numbers. Research: Goto et al., Medicine & Science in Sports & Exercise, 2007.

Pick the right weight

Choose a weight you can lift for the listed reps with 1–2 good reps left in the tank.

Progress each week

When you hit the top of the rep range on every set, add a little weight next time.

Protect your muscle

Especially while dieting or on a GLP-1: train 2–4 days a week and hit your daily protein target.

Know your protein number?

Training builds the signal; protein supplies the material. Get your daily calories and protein target in about 2 minutes.

Find my numbers →
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