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A few Weeks to Sleeveless and the “Wings” will Be GONE




Women often joke about arms that wave back, “their little wings” but it truly is no laughing matter! Here are some tips so you can get sexy and go sleeveless in just a few weeks.

The trick is to lift the heaviest weights you can safely handle. Then with the weights only do eight to twelve reps. Do three to four sets for three days a week will give you the results you’re looking for.


Here are a few movements to keep things fun and stimulating:


Upright Rows

Bend your knees

Hang weights down by your hips in both hands, in front of your body.

Lift weights straight up along the front of your body until your elbows are straight out forming a T shape and the weights are at your shoulder cut.

Make sure your elbows do not get above your shoulders.

Repeat 8-12 times.



Push Ups
Have your head and body in one straight line.

Then slowly lower yourself with your chest, but not your head.

Repeat 12 times.



Triceps Dips

Prop yourself up with your arms behind you using a chair or some other raised surface.

With your arms straight and feet on the floor.

Bend your elbows until they form a 90 degree angle. Making sure you are putting all the weight on your arms, and not your legs.

Straighten arms and repeat 12 times.



For more information: JJ Virgin Fitness/Nutrition Expert and Author “Six Weeks to Sleeveless and Sexy” www.jjvirgin.com


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