Bicep Curls are First
15 Seconds to Start
Jim’s Arm workout
Bicep Curls are First
14 Seconds to Start
Jim’s Arm workout
Bicep Curls are First
13 Seconds to Start
Jim’s Arm workout
Bicep Curls are First
12 Seconds to Start
Jim’s Arm workout
Bicep Curls are First
11 Seconds to Start
Jim’s Arm workout
Bicep Curls are First
10 Seconds to Start
Jim’s Arm workout
Bicep Curls are First
9 Seconds to Start
Jim’s Arm workout
Bicep Curls are First
8 Seconds to Start
Jim’s Arm workout
Bicep Curls are First
7 Seconds to Start
Jim’s Arm workout
Bicep Curls are First
6 Seconds to Start
Jim’s Arm workout
Bicep Curls are First
5 Seconds to Start
Jim’s Arm workout
Bicep Curls are First
4 Seconds to Start
Jim’s Arm workout
Bicep Curls are First
3 Seconds to Start
Jim’s Arm workout
Bicep Curls are First
2 Seconds to Start
Jim’s Arm workout
Bicep Curls are First
1 Second to Start
Jim’s Arm workout
Bicep Curls
Next is hold technique
1 Minute
GO!
Bicep Curls
Next is hold technique
15 Seconds
KEEP GOING!
Bicep Curls
Next is hold technique
14 Seconds
KEEP GOING!
Bicep Curls
Next is hold technique
13 Seconds
KEEP GOING!
Bicep Curls
Next is hold technique
12 Seconds
KEEP GOING!
Bicep Curls
Next is hold technique
11 Seconds
KEEP GOING!
Bicep Curls
Next is hold technique
10 Seconds
KEEP GOING!
Bicep Curls
Next is hold technique
9 Seconds
KEEP GOING!
Bicep Curls
Next is hold technique
8 Seconds
KEEP GOING!
Bicep Curls
Next is hold technique
7 Seconds
KEEP GOING!
Bicep Curls
Next is hold technique
6 Seconds
KEEP GOING!
Bicep Curls
Next is hold technique
5 Seconds
KEEP GOING!
Bicep Curls
Next is hold technique
4 Seconds
KEEP GOING!
Bicep Curls
Next is hold technique
3 Seconds
KEEP GOING!
Bicep Curls
Next is hold technique
2 Seconds
KEEP GOING!
Bicep Curls
Next is hold technique
1 Seconds
KEEP GOING!
Bicep Curl Hold
30 Seconds
Bicep Curl Hold
15 Seconds
Suck it upKeep Holding
Bicep Curl Hold
14 Seconds
Suck it upKeep Holding
Bicep Curl Hold
13 Seconds
Suck it upKeep Holding
Bicep Curl Hold
12 Seconds
Suck it upKeep Holding
Bicep Curl Hold
11 Seconds
Suck it upKeep Holding
Bicep Curl Hold
10 Seconds
Suck it upKeep Holding
Bicep Curl Hold
9 Seconds
Suck it upKeep Holding
Bicep Curl Hold
8 Seconds
Suck it upKeep Holding
Bicep Curl Hold
7 Seconds
Suck it upKeep Holding
Bicep Curl Hold
6 Seconds
Suck it upKeep Holding
Bicep Curl Hold
5 Seconds
Suck it upKeep Holding
Bicep Curl Hold
4 Seconds
Suck it upKeep Holding
Bicep Curl Hold
3 Seconds
Suck it upKeep Holding
Bicep Curl Hold
2 Seconds
Suck it upKeep Holding
Bicep Curl Hold
1 Seconds
Suck it upKeep Holding
Rest
Get ready for Upright Rows
Cross the bands for better
effect!
15 Seconds
Rest
Get ready for Upright Rows
Cross the bands for better
effect!
14 Seconds
Rest
Get ready for Upright Rows
Cross the bands for better
effect!
13 Seconds
Rest
Get ready for Upright Rows
Cross the bands for better
effect!
12 Seconds
Rest
Get ready for Upright Rows
Cross the bands for better
effect!
11 Seconds
Rest
Get ready for Upright Rows
Cross the bands for better
effect!
10 Seconds
Rest
Get ready for Upright Rows
Cross the bands for better
effect!
9 Seconds
Rest
Get ready for Upright Rows
Cross the bands for better
effect!
8 Seconds
Rest
Get ready for Upright Rows
Cross the bands for better
effect!
7 Seconds
Rest
Get ready for Upright Rows
Cross the bands for better
effect!
6 Seconds
Rest
Get ready for Upright Rows
Cross the bands for better
effect!
5 Seconds
Rest
Get ready for Upright Rows
Cross the bands for better
effect!
4 Seconds
Rest
Get ready for Upright Rows
Cross the bands for better
effect!
3 Seconds
Rest
Get ready for Upright Rows
Cross the bands for better
effect!
2 Seconds
Rest
Get ready for Upright Rows
Cross the bands for better
effect!
1 Seconds
Upright RowsGO!
1 Minute
Upright RowsKEEP GOING!
15 Seconds
Upright RowsKEEP GOING!
14 Seconds
Upright RowsKEEP GOING!
13 Seconds
Upright RowsKEEP GOING!
12 Seconds
Upright RowsKEEP GOING!
11 Seconds
Upright RowsKEEP GOING!
10 Seconds
Upright RowsKEEP GOING!
9 Seconds
Upright RowsKEEP GOING!
8 Seconds
Upright RowsKEEP GOING!
7 Seconds
Upright RowsKEEP GOING!
6 Seconds
Upright RowsALMOST DONE!
5 Seconds
Upright RowsALMOST DONE!
4 Seconds
Upright RowsALMOST DONE!
3 Seconds
Upright Rows
Next technique is hold2 Seconds
Upright RowsNext technique is hold
1 Second
Upright Rows
HOLD 30 Seconds
Upright Rows
HOLD 15 Seconds
Upright Rows
HOLD 14 Seconds
Upright Rows
HOLD 13 Seconds
Upright Rows
HOLD 12 Seconds
Upright Rows
HOLD 11 Seconds
Upright Rows
HOLD 10 Seconds
Upright Rows
HOLD 9 Seconds
Upright Rows
HOLD 8 Seconds
Upright Rows
HOLD 7 Seconds
Upright Rows
HOLD 6 Seconds
Upright Rows
KEEP HOLDING
5 Seconds
Upright Rows
KEEP HOLDING
4 Seconds
Upright Rows
KEEP HOLDING
3 Seconds
Upright Rows
KEEP HOLDING
2 Seconds
Upright Rows
KEEP HOLDING
1 Seconds
Rest
Get ready for Bent Over
Rows
15 Seconds
Rest
Get ready for Bent Over
Rows
14 Seconds
Rest
Get ready for Bent Over
Rows
13 Seconds
Rest
Get ready for Bent Over
Rows
12 Seconds
Rest
Get ready for Bent Over
Rows
11 Seconds
Rest
Get ready for Bent Over
Rows
10 Seconds
Rest
Get ready for Bent Over
Rows
9 Seconds
Rest
Get ready for Bent Over
Rows
8 Seconds
Rest
Get ready for Bent Over
Rows
7 Seconds
Rest
Get ready for Bent Over
Rows
6 Seconds
Rest
Get ready for Bent Over
Rows
5 Seconds
Rest
Get ready for Bent Over
Rows
4 Seconds
Rest
Get ready for Bent Over
Rows
3 Seconds
Rest
Get ready for Bent Over
Rows
2 Seconds
Rest
Get ready for Bent Over
Rows
1 Second
Bent Over Rows
GO!1 Minute
Control the band both up
and down
Bent Over Rows
KEEP GOING!
15 Seconds
Back Straight
Bent Over Rows
KEEP GOING!
14 Seconds
Back Straight
Bent Over Rows
KEEP GOING!
13 Seconds
Back Straight
Bent Over Rows
KEEP GOING!
12 Seconds
Back Straight
Bent Over Rows
KEEP GOING!
11 Seconds
Back Straight
Bent Over Rows
KEEP GOING!
10 Seconds
Back Straight
Bent Over Rows
KEEP GOING!
9 Seconds
Back Straight
Bent Over Rows
KEEP GOING!
8 Seconds
Back Straight
Bent Over Rows
KEEP GOING!
7 Seconds
Back Straight
Bent Over Rows
KEEP GOING!
6 Seconds
Back Straight
Bent Over Rows
KEEP GOING!
5 Seconds
Back Straight
Bent Over Rows
KEEP GOING!
4 Seconds
Back Straight
Bent Over Rows
Get ready to hold!
3 Seconds
Eyes up and forward
Bent Over Rows
Get ready to hold!
2 Seconds
Eyes up and forward
Bent Over Rows
Get ready to hold!
1 Seconds
Eyes up and forward
Bent Over RowsHOLD!
30 Seconds
Elbows in
Bent Over RowsHOLD!
15 Seconds
Elbows in
Bent Over RowsHOLD!
14 Seconds
Elbows in
Bent Over RowsHOLD!
13 Seconds
Elbows in
Bent Over RowsHOLD!
12 Seconds
Elbows in
Bent Over RowsHOLD!
11 Seconds
Elbows in
Bent Over RowsHOLD!
10 Seconds
Elbows in
Bent Over RowsHOLD!
9 Seconds
Elbows in
Bent Over RowsHOLD!
8 Seconds
Elbows in
Bent Over RowsHOLD!
7 Seconds
Elbows in
Bent Over RowsHOLD!
6 Seconds
Elbows in
Bent Over RowsHOLD!
5 Seconds
This one is easy
Bent Over RowsHOLD!
4 Seconds
This one is easy
Bent Over RowsHOLD!
3 Seconds
This one is easy
Bent Over RowsHOLD!
2 Seconds
This one is easy
Bent Over RowsHOLD!
1 Second
This one is easy
Rest
Get ready for Cross Body Curl
15 Seconds
Start Position
Rest
Get ready for Cross Body Curl
14 Seconds
Start Position
Rest
Get ready for Cross Body Curl
13 Seconds
Start Position
Rest
Get ready for Cross Body Curl
12 Seconds
Rest
Get ready for Cross Body Curl
11 Seconds
Rest
Get ready for Cross Body Curl
10 Seconds
Rest
Get ready for Cross Body Curl
9 Seconds
Rest
Pull Across The Body8 Seconds
Rest
Pull Across The Body7 Seconds
Rest
Pull Across The Body6 Seconds
Rest
Pull Across The Body5 Seconds
Rest
Pull Across The Body4 Seconds
Rest
Pull Across The Body3 Seconds
Rest
Pull Across The Body2 Seconds
Rest
Pull Across The Body1 Second
Cross Body Curl1 Minute
GO!
Alternate pulling across your body
Cross Body Curl15 Seconds
KEEP GOING!
Alternate pulling across your body
Cross Body Curl14 Seconds
KEEP GOING!
Alternate pulling across your body
Cross Body Curl13 Seconds
KEEP GOING!
Alternate pulling across your body
Cross Body Curl12 Seconds
KEEP GOING!
Alternate pulling across your body
Cross Body Curl11 Seconds
KEEP GOING!
Alternate pulling across your body
Cross Body Curl10 Seconds
KEEP GOING!
Alternate pulling across your body
Cross Body Curl9 Seconds
KEEP GOING!
Get ready to hold one arm
Cross Body Curl8 Seconds
KEEP GOING!
Get ready to hold one arm
Cross Body Curl7 Seconds
KEEP GOING!
Get ready to hold one arm
Cross Body Curl6 Seconds
KEEP GOING!
Get ready to hold one arm
Cross Body Curl5 Seconds
KEEP GOING!
Get ready to hold one arm
Cross Body Curl4 Seconds
KEEP GOING!
Get ready to hold one arm
Cross Body Curl3 Seconds
KEEP GOING!
Get ready to hold one arm
Cross Body Curl2 Seconds
KEEP GOING!
Get ready to hold one arm
Cross Body Curl1 Seconds
KEEP GOING!
Get ready to hold one arm
Cross Body Curl30 Seconds
HOLD
Switch armsin
30 seconds
Cross Body Curl
HOLD
Switch armsin
15 Seconds
Cross Body Curl
HOLD
Switch armsin
15 Seconds
Cross Body Curl
HOLD
Switch armsin
14 Seconds
Cross Body Curl
HOLD
Switch armsin
13 Seconds
Cross Body Curl
HOLD
Switch armsin
12 Seconds
Cross Body Curl
HOLD
Switch armsin
11 Seconds
Cross Body Curl
HOLD
Switch armsin
10 Seconds
Cross Body Curl
HOLD
Switch armsin
9 Seconds
Cross Body Curl
HOLD
Switch armsin
8 Seconds
Cross Body Curl
HOLD
Switch armsin
7 Seconds
Cross Body Curl
HOLD
Switch armsin
6 Seconds
Cross Body Curl
HOLD
Switch armsin
5 Seconds
Cross Body Curl
HOLD
Switch armsin
4 Seconds
Cross Body Curl
HOLD
Switch armsin
3 Seconds
Cross Body Curl
HOLD
Switch armsin
2 Seconds
Cross Body Curl
HOLD
Switch armsin
1 Seconds
Cross Body Curl
SWITCH & HOLD
30 Seconds
Cross Body Curl
HOLD
15 Seconds
You’re not tired yet!
Cross Body Curl
HOLD
14 Seconds
You’re not tired yet!
Cross Body Curl
HOLD
13 Seconds
You’re not tired yet!
Cross Body Curl
HOLD
12 Seconds
You’re not tired yet!
Cross Body Curl
HOLD
11 Seconds
You’re not tired yet!
Cross Body Curl
HOLD
10 Seconds
You’re not tired yet!
Cross Body Curl
KEEP HOLDING9 Seconds
If you look pretty, You’re not working
hard enough.
Cross Body Curl
KEEP HOLDING8 Seconds
If you look pretty, You’re not working
hard enough.
Cross Body Curl
KEEP HOLDING7 Seconds
If you look pretty, You’re not working
hard enough.
Cross Body Curl
KEEP HOLDING6 Seconds
If you look pretty, You’re not working
hard enough.
Cross Body Curl
KEEP HOLDING5 Seconds
If you look pretty, You’re not working
hard enough.
Cross Body Curl
KEEP HOLDING4 Seconds
If you look pretty, You’re not working
hard enough.
Cross Body Curl
KEEP HOLDING3 Seconds
If you look pretty, You’re not working
hard enough.
Cross Body Curl
KEEP HOLDING2 Seconds
If you look pretty, You’re not working
hard enough.
Cross Body Curl
KEEP HOLDING1 Seconds
If you look pretty, You’re not working
hard enough.
Rest
Get ready for Straight Arm
Pulls
15 Seconds
Start Position
Rest
Get ready for Straight Arm
Pulls
14 Seconds
Start Position
Rest
Get ready for Straight Arm
Pulls
13 Seconds
Start Position
Rest
Get ready for Straight Arm
Pulls
12 Seconds
Start Position
Rest
Get ready for Straight Arm
Pulls
11 Seconds
Start Position
Rest
Get ready for Straight Arm
Pulls
10 Seconds
Start Position
Rest
Keep Band Tight, Arm Straight
Pull across the front of your body
9 Seconds
Start Position
Rest
Keep Band Tight, Arm Straight
Pull across the front of your body
8 Seconds
Start Position
Rest
Keep Band Tight, Arm Straight
Pull across the front of your body
7 Seconds
Start Position
Rest
Keep Band Tight, Arm Straight
Pull across the front of your body
6 Seconds
Start Position
Rest
Keep Band Tight, Arm Straight
Pull across the front of your body
5 Seconds
Start Position
Rest
Keep Band Tight, Arm Straight
Pull across the front of your body
4 Seconds
Start Position
Rest
Keep Band Tight, Arm Straight
Pull across the front of your body
3 Seconds
Start Position
Rest
Keep Band Tight, Arm Straight
Pull across the front of your body
2 Seconds
Start Position
Rest
Keep Band Tight, Arm Straight
Pull across the front of your body
1 Seconds
Start Position
Straight Arm Pull
Keep Band Tight, Arm Straight
Pull across the front of your body
1 Minute
GO
Straight Arm Pull
Keep Your Arm Straight
1 Minute
GO
If you hate starting over,
don’t quit.
Straight Arm Pull
Keep Going!
15 Seconds
Get ready to hold.
Straight Arm Pull
Keep Going!
14 Seconds
Get ready to hold.
Straight Arm Pull
Keep Going!
13 Seconds
Get ready to hold.
Straight Arm Pull
Keep Going!
12 Seconds
Get ready to hold.
Straight Arm Pull
Keep Going!
11 Seconds
Get ready to hold.
Straight Arm Pull
Keep Going!
10 Seconds
Get ready to hold.
Straight Arm Pull
Keep Going!
9 Seconds
Get ready to hold.
Straight Arm Pull
Keep Going!
8 Seconds
Get ready to hold.
Straight Arm Pull
Keep Going!
7 Seconds
Get ready to hold.
Straight Arm Pull
Keep Going!
6 Seconds
Get ready to hold.
Straight Arm Pull
Keep Going!
5 Seconds
Get ready to hold.
Straight Arm Pull
Keep Going!
4 Seconds
Get ready to hold.
Straight Arm Pull
Keep Going!
3 Seconds
Get ready to hold.
Straight Arm Pull
Keep Going!
2 Seconds
Get ready to hold.
Straight Arm Pull
Keep Going!
1 Seconds
Get ready to hold.
Straight Arm Pull
Keep resistance on the band.
HOLD
Flex the entire arm.
30 Seconds
Straight Arm Pull
Keep resistance on the band.
HOLD
Flex the abs.
15 Seconds
Straight Arm Pull
Keep resistance on the band.
HOLD
Flex the abs.
14 Seconds
Straight Arm Pull
Keep resistance on the band.
HOLD
Flex the abs.
13 Seconds
Straight Arm Pull
Keep resistance on the band.
HOLD
Flex the abs.
12 Seconds
Straight Arm Pull
Keep resistance on the band.
HOLD
Flex the abs.
11 Seconds
Straight Arm Pull
Keep resistance on the band.
HOLD
Flex the abs.
10 Seconds
Straight Arm Pull
Keep resistance on the band.
HOLD
Head up.Eyes up.
9 Seconds
Straight Arm Pull
Keep resistance on the band.
HOLD
Head up.Eyes up.
8 Seconds
Straight Arm Pull
Keep resistance on the band.
HOLD
Head up.Eyes up.
7 Seconds
Straight Arm Pull
Keep resistance on the band.
HOLD
Head up.Eyes up.
6 Seconds
Straight Arm Pull
Keep resistance on the band.
HOLD
Head up.Eyes up.
5 Seconds
Straight Arm Pull
Keep resistance on the band.
HOLD
Head up.Eyes up.
4 Seconds
Straight Arm Pull
Keep resistance on the band.
HOLD
Head up.Eyes up.
3 Seconds
Straight Arm Pull
Keep resistance on the band.
HOLD
Head up.Eyes up.
2 Seconds
Straight Arm Pull
Keep resistance on the band.
HOLD
Head up.Eyes up.
1 Seconds
Rest
Get ready to switch sides
15 Seconds
Last setAlmost done.
Rest
Get ready to switch sides
14 Seconds
Last setAlmost done.
Rest
Get ready to switch sides
13 Seconds
Last setAlmost done.
Rest
Get ready to switch sides
12 Seconds
Last setAlmost done.
Rest
Get ready to switch sides
11 Seconds
Last setAlmost done.
Rest
Get ready to switch sides
10 Seconds
Last setAlmost done.
Rest
Get ready to switch sides
9 Seconds
Pull across with other arm.
Rest
Get ready to switch sides
8 Seconds
Pull across with other arm.
Rest
Get ready to switch sides
7 Seconds
Pull across with other arm.
Rest
Get ready to switch sides
6 Seconds
Pull across with other arm.
Rest
Get ready to switch sides
5 Seconds
Pull across with other arm.
Rest
Get ready to switch sides
4 Seconds
Pull across with other arm.
Rest
Get ready to switch sides
3 Seconds
Pull across with other arm.
Rest
Get ready to switch sides
2 Seconds
Pull across with other arm.
Rest
Get ready to switch sides
1 Seconds
Pull across with other arm.
1 Minute
Keep Band Tight, Arm Straight
Pull across the front of your body
Straight Arm Pull
GO!
1 Minute
Head up,Eyes forward
Chest outFlex the abs
Straight Arm Pull
GO!
15 Seconds
Get ready to hold for the last time.
Straight Arm Pull
Keep Going!
14 Seconds
Get ready to hold for the last time.
Straight Arm Pull
Keep Going!
13 Seconds
Get ready to hold for the last time.
Straight Arm Pull
Keep Going!
12 Seconds
Get ready to hold for the last time.
Straight Arm Pull
Keep Going!
11 Seconds
Get ready to hold for the last time.
Straight Arm Pull
Keep Going!
10 Seconds
Get ready to hold for the last time.
Straight Arm Pull
Keep Going!
9 Seconds
Arm StraightFlex entire arm
Straight Arm Pull
Feel the Burn!
8 Seconds
Arm StraightFlex entire arm
Straight Arm Pull
Feel the Burn!
7 Seconds
Arm StraightFlex entire arm
Straight Arm Pull
Feel the Burn!
6 Seconds
Arm StraightFlex entire arm
Straight Arm Pull
Feel the Burn!
5 Seconds
Arm StraightFlex entire arm
Straight Arm Pull
Get ready to HOLD
4 Seconds
Arm StraightFlex entire arm
Straight Arm Pull
Get ready to HOLD
3 Seconds
Arm StraightFlex entire arm
Straight Arm Pull
Get ready to HOLD
2 Seconds
Arm StraightFlex entire arm
Straight Arm Pull
Get ready to HOLD
1 Seconds
Arm StraightFlex entire arm
Straight Arm Pull
Get ready to HOLD
HOLD
30 Seconds
Straight Arm Pull
This is nothin’
HOLD
15 Seconds
Straight Arm Pull
The end is near.
HOLD
14 Seconds
Straight Arm Pull
The end is near.
HOLD
13 Seconds
Straight Arm Pull
The end is near.
HOLD
12 Seconds
Straight Arm Pull
The end is near.
HOLD
11 Seconds
Straight Arm Pull
The end is near.
HOLD
10 Seconds
Straight Arm Pull
The end is near.
HOLD
9 Seconds
Straight Arm Pull
Stand tall.Be Proud!
HOLD
8 Seconds
Straight Arm Pull
Stand tall.Be Proud!
HOLD
7 Seconds
Straight Arm Pull
Stand tall.Be Proud!
HOLD
6 Seconds
Straight Arm Pull
Stand tall.Be Proud!
HOLD
5 Seconds
Straight Arm Pull
Stand tall.Be Proud!
HOLD
4 Seconds
Straight Arm Pull
Stand tall.Be Proud!
HOLD
3 Seconds
Straight Arm Pull
Stand tall.Be Proud!
HOLD
2 Seconds
Straight Arm Pull
Stand tall.Be Proud!
HOLD
1 Second
Straight Arm Pull
Stand tall.Be Proud!
DONE!
The transformation is almost complete.Continue this workout once a day for 6 weeks.
A new stronger you will appear.
Recommended
