Skip to main content


Carol Whitaker


Training shoulders & arms is my favorite muscle groups to train ~ there's nothing quite like seeing and appreciating the hard work that went into developing well sculpted, shapely arms & shoulders.   It’s an incredible feeling to look in the mirror and see defined biceps, triceps and shoulders.  Not only do I feel empowered when I'm lean but I’m able to pick up heavy items without straining my muscles, it’s an awesome feeling to say the least!

I love working my shoulders & arms because the results are so visible, they’re the glamour muscles, it’s highly rewarding to say the least to feel & be strong. Not only do sculpted arms look more attractive in my clothes, but it's an awesome feeling to be strong a mother.  I remember vividly when I began increasing my strength years ago I could pick two of my young children at once and put one on each hip, that’s when I knew this was the only way to live.  It was exhilarating to be strong and fit, that was years ago, and I still loving my LivFit Lifestyle.

Strength training is a must to accomplish a lean physique, but training alone won’t create the physique which you desire, it also take self disciple in the kitchen.  When you’re training think thoughts of your body as being an incredible machine of precision and fine craftsmanship.  Fuel you powerful machine with proper nutrition that it requires to run at optimal performance.  Eat small meals consisting of lean protein, complex carbs and lots of fresh veggies every few hours.

Below is an excellent workout to get cut, sexy shoulders and arms.  Be positive when you workout and have fun!  The more you enjoy it the more you'll do it!


·         Always begin each strength training workout with a 10 minute warm up and stretch before lifting weights and five minutes of cool down & stretching post workout. 

·          3 & 5 are the number of sets, 8-12 are the number of repetitions

·         If you want size lift heavy weights 8 to 10 reps, if you want toning lift medium weight 12 to 15 reps.

·         Use the first set as a warm up, use lighter weight and then increase weight


5 x 8-15 Single Bicep Curls with a Hammer Down

5 x 8-15 Single Bicep Curls

5 x 8-52 Single Over Head Triceps Extensions (triceps)

5 x 8-15 Alternating Dumbbell Incline Bench Press Bicep Curls

5 x 20-40 Triceps Dips

5 x 8-15 Alternating Concentrated Bicep Curls


5 x 8-15 Shoulder Press

5 x 8-15 Dumbbell Flyes (use lighter weights)
5 x 8-15 Dumbbell bent over Flyes
            5 x 8-15 Alternating Shoulder Press

5 x 8-15 Arnold Dumbbell Press

            Optional: 20 minutes cardio post strength training

If you lift weights at least 3 times a week and eat a healthy, clean diet you will be able to reshape and sculpt your shoulders and arms of that of your dreams.  You can say good-bye to jiggly under arms flab once and for all!
Happy training! 

     Carol Whitaker


Post a Comment

Popular posts from this blog


"Dream lofty dreams, and as you dream, so shall become. Your vision is the promise of what you shall one day be; your ideal is the prophecy of what you shall at last unveil."~James Allen
It’s empowering to know that we can literally alter our life experiences & physique by tapping into the power of your mind.  By having thoughts and feelings that are positive, the mind will be able to create the world of your dreams in great detail.
Your thoughts are like a magnet, a simple thought will have a weak magnetic power just like a small magnet does. A powerful emotion such as joy or fear will have a much greater magnetic pull, thus it will magnetize more of what you are feeling into your life.
Our thoughts are magnetic on every level, that is why “like always attracts like”, it’s a universal law—the Law of Attraction. Being mindful of your thoughts through the power of prayer, visualization, mediation, goal setting and affirmations you will …

Best All Natural Weight Loss Supplements

Best All Natural Weight Loss Supplements Liv Sxinney awesome weight loss supplement With swimsuit season here now is the time to get back in shape and shed the extra weight that’s been hanging around since winter. The quickest way to lose weight is to eat a clean and to exercise each weekday for at least 30 to 45 minutes. In addition to living a LivFit Lifestyle, taking supplements will also aid in achieving your weight loss, fitness goals sooner.By adding the natural slimming supplements listed below to your daily nutritional regimen, you will feel empowered as you feel your body getting slimmer and leaner. When you honor your body it will honor your desires in return—the following supplements will help you do just that.


Attaining a great body that’s lean, strong and healthy is no easy task but is definitely achievable.  Living a fit lifestyle is the key to achieving your dream of having a lean physique. 
When you are in control of your body you are in control of your life.  Living a fit lifestyle will not only improve your physique but your mind and spirit as well, enabling you to strive for bigger goals to create the life & body of your dreams.
Having a fit body is a combination of genetics, good nutrition and regular strength training and cardio.  There is no question about it, if you want a fabulous body then you have to live a fit lifestyle it faithfully!