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Fitness Competitor Rebecca Bannister's Arm Workout

For fast muscle definition

By LA Muscle on 25.04.2017 04:20 pm


It’s coming up to that time of the year where everyone is looking to tone up their arms. With this in mind, LA Muscle have teamed up with fitness competitor Rebecca Bannister to exclusively get the insight on her arm routine and the workout she incorporates when preparing for her competitions.

Rebecca works her arms on the same day and trains them only once a week as she gets plenty of work from her arms when working other muscle groups such as back, chest and shoulders. Resting the arms is pivotal as they are a small muscle group and easily over-trained which can deter results. Follow this workout to the ‘T’ once a week and reap the rewards.


She starts with the triceps followed by biceps. This workout lasts no longer then 45 minutes with a 30-45 second break between sets. She works to failure on each set to ensure maximum muscle volume and pump for the perfectly defined arms.



Close Grip Press Downs 3 x 10-12 reps

Rope Press downs 3 x 12-15 reps

V Grip cable press downs 3 x 12-15 reps


Incline Dumbbell curls 3 x 8-10

Barbell curls 3 x 10 reps

Rope Cable Curls 3 x 12 – 15 reps

Alternating Dumbbell curls 2 x 8-12 reps


Rebecca knows the vital of post-workout nutrition so immediately after her workout she takes a serving of Slim Whey Protein in water with a banana, followed by 311 BCASS for maximum recovery.

When she is preparing for a competition, Rebecca also takes Sculpt CLA to preserve lean muscle tissue when dieting whilst reducing body fat levels.

Rebecca Bannister

Rebecca Bannister

Rebecca Bannister

Rebecca Bannister

Rebecca Bannister



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