Jim’s Arm workout

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.