2. Bicep Curls are First 15 Seconds to Start Jims Arm workout

3. Bicep Curls are First 14 Seconds to Start Jims Arm workout

4. Bicep Curls are First 13 Seconds to Start Jims Arm workout

5. Bicep Curls are First 12 Seconds to Start Jims Arm workout

6. Bicep Curls are First 11 Seconds to Start Jims Arm workout

7. Bicep Curls are First 10 Seconds to Start Jims Arm workout

8. Bicep Curls are First 9 Seconds to Start Jims Arm workout

9. Bicep Curls are First 8 Seconds to Start Jims Arm workout

10. Bicep Curls are First 7 Seconds to Start Jims Arm workout

11. Bicep Curls are First 6 Seconds to Start Jims Arm workout

12. Bicep Curls are First 5 Seconds to Start Jims Arm workout

13. Bicep Curls are First 4 Seconds to Start Jims Arm workout

14. Bicep Curls are First 3 Seconds to Start Jims Arm workout

15. Bicep Curls are First 2 Seconds to Start Jims Arm workout

16. Bicep Curls are First 1 Second to Start Jims Arm workout

17. Bicep Curls Next is hold technique 1 Minute

18. Bicep Curls Next is hold technique 15 Seconds

19. Bicep Curls Next is hold technique 14 Seconds

20. Bicep Curls Next is hold technique 13 Seconds

21. Bicep Curls Next is hold technique 12 Seconds

22. Bicep Curls Next is hold technique 11 Seconds

23. Bicep Curls Next is hold technique 10 Seconds

24. Bicep Curls Next is hold technique 9 Seconds

25. Bicep Curls Next is hold technique 8 Seconds

26. Bicep Curls Next is hold technique 7 Seconds

27. Bicep Curls Next is hold technique 6 Seconds

28. Bicep Curls Next is hold technique 5 Seconds

29. Bicep Curls Next is hold technique 4 Seconds

30. Bicep Curls Next is hold technique 3 Seconds

31. Bicep Curls Next is hold technique 2 Seconds

32. Bicep Curls Next is hold technique 1 Seconds

33. Bicep Curl Hold 30 Seconds

34. Bicep Curl Hold 15 Seconds Suck it up Keep Holding

35. Bicep Curl Hold 14 Seconds Suck it up Keep Holding

36. Bicep Curl Hold 13 Seconds Suck it up Keep Holding

37. Bicep Curl Hold 12 Seconds Suck it up Keep Holding

38. Bicep Curl Hold 11 Seconds Suck it up Keep Holding

39. Bicep Curl Hold 10 Seconds Suck it up Keep Holding

40. Bicep Curl Hold 9 Seconds Suck it up Keep Holding

41. Bicep Curl Hold 8 Seconds Suck it up Keep Holding

42. Bicep Curl Hold 7 Seconds Suck it up Keep Holding

43. Bicep Curl Hold 6 Seconds Suck it up Keep Holding

44. Bicep Curl Hold 5 Seconds Suck it up Keep Holding

45. Bicep Curl Hold 4 Seconds Suck it up Keep Holding

46. Bicep Curl Hold 3 Seconds Suck it up Keep Holding

47. Bicep Curl Hold 2 Seconds Suck it up Keep Holding

48. Bicep Curl Hold 1 Seconds Suck it up Keep Holding

49. Rest Get ready for Upright Rows Cross the bands for better effect! 15 Seconds

50. Rest Get ready for Upright Rows Cross the bands for better effect! 14 Seconds

51. Rest Get ready for Upright Rows Cross the bands for better effect! 13 Seconds

52. Rest Get ready for Upright Rows Cross the bands for better effect! 12 Seconds

53. Rest Get ready for Upright Rows Cross the bands for better effect! 11 Seconds

54. Rest Get ready for Upright Rows Cross the bands for better effect! 10 Seconds

55. Rest Get ready for Upright Rows Cross the bands for better effect! 9 Seconds

56. Rest Get ready for Upright Rows Cross the bands for better effect! 8 Seconds

57. Rest Get ready for Upright Rows Cross the bands for better effect! 7 Seconds

58. Rest Get ready for Upright Rows Cross the bands for better effect! 6 Seconds

59. Rest Get ready for Upright Rows Cross the bands for better effect! 5 Seconds

60. Rest Get ready for Upright Rows Cross the bands for better effect! 4 Seconds

61. Rest Get ready for Upright Rows Cross the bands for better effect! 3 Seconds

62. Rest Get ready for Upright Rows Cross the bands for better effect! 2 Seconds

63. Rest Get ready for Upright Rows Cross the bands for better effect! 1 Seconds

64. Upright Rows 1 Minute

65. Upright Rows 15 Seconds

66. Upright Rows 14 Seconds

67. Upright Rows 13 Seconds

68. Upright Rows 12 Seconds

69. Upright Rows 11 Seconds

70. Upright Rows 10 Seconds

71. Upright Rows 9 Seconds

72. Upright Rows 8 Seconds

73. Upright Rows 7 Seconds

74. Upright Rows 6 Seconds

75. Upright Rows 5 Seconds

76. Upright Rows 4 Seconds

77. Upright Rows 3 Seconds

78. Upright Rows 2 Seconds

79. Upright Rows 1 Second

80. Upright Rows 30 Seconds

81. Upright Rows 15 Seconds

82. Upright Rows 14 Seconds

83. Upright Rows 13 Seconds

84. Upright Rows 12 Seconds

85. Upright Rows 11 Seconds

86. Upright Rows 10 Seconds

87. Upright Rows 9 Seconds

88. Upright Rows 8 Seconds

89. Upright Rows 7 Seconds

90. Upright Rows 6 Seconds

91. Upright Rows 5 Seconds

92. Upright Rows 4 Seconds

93. Upright Rows 3 Seconds

94. Upright Rows 2 Seconds

95. Upright Rows 1 Seconds

96. Rest Get ready for Bent Over Rows 15 Seconds

97. Rest Get ready for Bent Over Rows 14 Seconds

98. Rest Get ready for Bent Over Rows 13 Seconds

99. Rest Get ready for Bent Over Rows 12 Seconds

100. Rest Get ready for Bent Over Rows 11 Seconds

101. Rest Get ready for Bent Over Rows 10 Seconds

102. Rest Get ready for Bent Over Rows 9 Seconds

103. Rest Get ready for Bent Over Rows 8 Seconds

104. Rest Get ready for Bent Over Rows 7 Seconds

105. Rest Get ready for Bent Over Rows 6 Seconds

106. Rest Get ready for Bent Over Rows 5 Seconds

107. Rest Get ready for Bent Over Rows 4 Seconds

108. Rest Get ready for Bent Over Rows 3 Seconds

109. Rest Get ready for Bent Over Rows 2 Seconds

110. Rest Get ready for Bent Over Rows 1 Second

111. Bent Over Rows GO! 1 Minute Control the band both up and down

112. Bent Over Rows KEEP GOING! 15 Seconds Back Straight

113. Bent Over Rows KEEP GOING! 14 Seconds Back Straight

114. Bent Over Rows KEEP GOING! 13 Seconds Back Straight

115. Bent Over Rows KEEP GOING! 12 Seconds Back Straight

116. Bent Over Rows KEEP GOING! 11 Seconds Back Straight

117. Bent Over Rows KEEP GOING! 10 Seconds Back Straight

118. Bent Over Rows KEEP GOING! 9 Seconds Back Straight

119. Bent Over Rows KEEP GOING! 8 Seconds Back Straight

120. Bent Over Rows KEEP GOING! 7 Seconds Back Straight

121. Bent Over Rows KEEP GOING! 6 Seconds Back Straight

122. Bent Over Rows KEEP GOING! 5 Seconds Back Straight

123. Bent Over Rows KEEP GOING! 4 Seconds Back Straight

124. Bent Over Rows Get ready to hold! 3 Seconds Eyes up and forward

125. Bent Over Rows Get ready to hold! 2 Seconds Eyes up and forward

126. Bent Over Rows Get ready to hold! 1 Seconds Eyes up and forward

127. Bent Over Rows HOLD! 30 Seconds Elbows in

128. Bent Over Rows HOLD! 15 Seconds Elbows in

129. Bent Over Rows HOLD! 14 Seconds Elbows in

130. Bent Over Rows HOLD! 13 Seconds Elbows in

131. Bent Over Rows HOLD! 12 Seconds Elbows in

132. Bent Over Rows HOLD! 11 Seconds Elbows in

133. Bent Over Rows HOLD! 10 Seconds Elbows in

134. Bent Over Rows HOLD! 9 Seconds Elbows in

135. Bent Over Rows HOLD! 8 Seconds Elbows in

136. Bent Over Rows HOLD! 7 Seconds Elbows in

137. Bent Over Rows HOLD! 6 Seconds Elbows in

138. Bent Over Rows HOLD! 5 Seconds This one is easy

139. Bent Over Rows HOLD! 4 Seconds This one is easy

140. Bent Over Rows HOLD! 3 Seconds This one is easy

141. Bent Over Rows HOLD! 2 Seconds This one is easy

142. Bent Over Rows HOLD! 1 Second This one is easy

143. Rest Get ready for Cross Body Curl 15 Seconds Start Position

144. Rest Get ready for Cross Body Curl 14 Seconds Start Position

145. Rest Get ready for Cross Body Curl 13 Seconds Start Position

146. Rest Get ready for Cross Body Curl 12 Seconds

147. Rest Get ready for Cross Body Curl 11 Seconds

148. Rest Get ready for Cross Body Curl 10 Seconds

149. Rest Get ready for Cross Body Curl 9 Seconds

150. Rest Pull Across The Body 8 Seconds

151. Rest Pull Across The Body 7 Seconds

152. Rest Pull Across The Body 6 Seconds

153. Rest Pull Across The Body 5 Seconds

154. Rest Pull Across The Body 4 Seconds

155. Rest Pull Across The Body 3 Seconds

156. Rest Pull Across The Body 2 Seconds

157. Rest Pull Across The Body 1 Second

158. Cross Body Curl 1 Minute GO! Alternate pulling across your body

159. Cross Body Curl 15 Seconds KEEP GOING! Alternate pulling across your body

160. Cross Body Curl 14 Seconds KEEP GOING! Alternate pulling across your body

161. Cross Body Curl 13 Seconds KEEP GOING! Alternate pulling across your body

162. Cross Body Curl 12 Seconds KEEP GOING! Alternate pulling across your body

163. Cross Body Curl 11 Seconds KEEP GOING! Alternate pulling across your body

164. Cross Body Curl 10 Seconds KEEP GOING! Alternate pulling across your body

165. Cross Body Curl 9 Seconds KEEP GOING! Get ready to hold one arm

166. Cross Body Curl 8 Seconds KEEP GOING! Get ready to hold one arm

167. Cross Body Curl 7 Seconds KEEP GOING! Get ready to hold one arm

168. Cross Body Curl 6 Seconds KEEP GOING! Get ready to hold one arm

169. Cross Body Curl 5 Seconds KEEP GOING! Get ready to hold one arm

170. Cross Body Curl 4 Seconds KEEP GOING! Get ready to hold one arm

171. Cross Body Curl 3 Seconds KEEP GOING! Get ready to hold one arm

172. Cross Body Curl 2 Seconds KEEP GOING! Get ready to hold one arm

173. Cross Body Curl 1 Seconds KEEP GOING! Get ready to hold one arm

174. Cross Body Curl 30 Seconds HOLD Switch arms in 30 seconds

175. Cross Body Curl HOLD Switch arms in 15 Seconds

176. Cross Body Curl HOLD Switch arms in 15 Seconds

177. Cross Body Curl HOLD Switch arms in 14 Seconds

178. Cross Body Curl HOLD Switch arms in 13 Seconds

179. Cross Body Curl HOLD Switch arms in 12 Seconds

180. Cross Body Curl HOLD Switch arms in 11 Seconds

181. Cross Body Curl HOLD Switch arms in 10 Seconds

182. Cross Body Curl HOLD Switch arms in 9 Seconds

183. Cross Body Curl HOLD Switch arms in 8 Seconds

184. Cross Body Curl HOLD Switch arms in 7 Seconds

185. Cross Body Curl HOLD Switch arms in 6 Seconds

186. Cross Body Curl HOLD Switch arms in 5 Seconds

187. Cross Body Curl HOLD Switch arms in 4 Seconds

188. Cross Body Curl HOLD Switch arms in 3 Seconds

189. Cross Body Curl HOLD Switch arms in 2 Seconds

190. Cross Body Curl HOLD Switch arms in 1 Seconds

191. Cross Body Curl SWITCH & HOLD 30 Seconds

192. Cross Body Curl HOLD 15 Seconds Youre not tired yet!

193. Cross Body Curl HOLD 14 Seconds Youre not tired yet!

194. Cross Body Curl HOLD 13 Seconds Youre not tired yet!

195. Cross Body Curl HOLD 12 Seconds Youre not tired yet!

196. Cross Body Curl HOLD 11 Seconds Youre not tired yet!

197. Cross Body Curl HOLD 10 Seconds Youre not tired yet!

198. Cross Body Curl KEEP HOLDING 9 Seconds If you look pretty, Youre not working hard enough.

199. Cross Body Curl KEEP HOLDING 8 Seconds If you look pretty, Youre not working hard enough.

200. Cross Body Curl KEEP HOLDING 7 Seconds If you look pretty, Youre not working hard enough.

201. Cross Body Curl KEEP HOLDING 6 Seconds If you look pretty, Youre not working hard enough.

202. Cross Body Curl KEEP HOLDING 5 Seconds If you look pretty, Youre not working hard enough.

203. Cross Body Curl KEEP HOLDING 4 Seconds If you look pretty, Youre not working hard enough.

204. Cross Body Curl KEEP HOLDING 3 Seconds If you look pretty, Youre not working hard enough.

205. Cross Body Curl KEEP HOLDING 2 Seconds If you look pretty, Youre not working hard enough.

206. Cross Body Curl KEEP HOLDING 1 Seconds If you look pretty, Youre not working hard enough.

207. Rest Get ready for Straight Arm Pulls 15 Seconds Start Position

208. Rest Get ready for Straight Arm Pulls 14 Seconds Start Position

209. Rest Get ready for Straight Arm Pulls 13 Seconds Start Position

210. Rest Get ready for Straight Arm Pulls 12 Seconds Start Position

211. Rest Get ready for Straight Arm Pulls 11 Seconds Start Position

212. Rest Get ready for Straight Arm Pulls 10 Seconds Start Position

213. Rest Keep Band Tight, Arm Straight Pull across the front of your body 9 Seconds Start Position

214. Rest Keep Band Tight, Arm Straight Pull across the front of your body 8 Seconds Start Position

215. Rest Keep Band Tight, Arm Straight Pull across the front of your body 7 Seconds Start Position

216. Rest Keep Band Tight, Arm Straight Pull across the front of your body 6 Seconds Start Position

217. Rest Keep Band Tight, Arm Straight Pull across the front of your body 5 Seconds Start Position

218. Rest Keep Band Tight, Arm Straight Pull across the front of your body 4 Seconds Start Position

219. Rest Keep Band Tight, Arm Straight Pull across the front of your body 3 Seconds Start Position

220. Rest Keep Band Tight, Arm Straight Pull across the front of your body 2 Seconds Start Position

221. Rest Keep Band Tight, Arm Straight Pull across the front of your body 1 Seconds Start Position

222. Straight Arm Pull Keep Band Tight, Arm Straight Pull across the front of your body 1 Minute GO

223. Straight Arm Pull Keep Your Arm Straight 1 Minute GO If you hate starting over, dont quit.

224. Straight Arm Pull Keep Going! 15 Seconds Get ready to hold.

225. Straight Arm Pull Keep Going! 14 Seconds Get ready to hold.

226. Straight Arm Pull Keep Going! 13 Seconds Get ready to hold.

227. Straight Arm Pull Keep Going! 12 Seconds Get ready to hold.

228. Straight Arm Pull Keep Going! 11 Seconds Get ready to hold.

229. Straight Arm Pull Keep Going! 10 Seconds Get ready to hold.

230. Straight Arm Pull Keep Going! 9 Seconds Get ready to hold.

231. Straight Arm Pull Keep Going! 8 Seconds Get ready to hold.

232. Straight Arm Pull Keep Going! 7 Seconds Get ready to hold.

233. Straight Arm Pull Keep Going! 6 Seconds Get ready to hold.

234. Straight Arm Pull Keep Going! 5 Seconds Get ready to hold.

235. Straight Arm Pull Keep Going! 4 Seconds Get ready to hold.

236. Straight Arm Pull Keep Going! 3 Seconds Get ready to hold.

237. Straight Arm Pull Keep Going! 2 Seconds Get ready to hold.

238. Straight Arm Pull Keep Going! 1 Seconds Get ready to hold.

239. Straight Arm Pull Keep resistance on the band. HOLD Flex the entire arm. 30 Seconds

240. Straight Arm Pull Keep resistance on the band. HOLD Flex the abs. 15 Seconds

241. Straight Arm Pull Keep resistance on the band. HOLD Flex the abs. 14 Seconds

242. Straight Arm Pull Keep resistance on the band. HOLD Flex the abs. 13 Seconds

243. Straight Arm Pull Keep resistance on the band. HOLD Flex the abs. 12 Seconds

244. Straight Arm Pull Keep resistance on the band. HOLD Flex the abs. 11 Seconds

245. Straight Arm Pull Keep resistance on the band. HOLD Flex the abs. 10 Seconds

246. Straight Arm Pull Keep resistance on the band. HOLD Head up. Eyes up. 9 Seconds

247. Straight Arm Pull Keep resistance on the band. HOLD Head up. Eyes up. 8 Seconds

248. Straight Arm Pull Keep resistance on the band. HOLD Head up. Eyes up. 7 Seconds

249. Straight Arm Pull Keep resistance on the band. HOLD Head up. Eyes up. 6 Seconds

250. Straight Arm Pull Keep resistance on the band. HOLD Head up. Eyes up. 5 Seconds

251. Straight Arm Pull Keep resistance on the band. HOLD Head up. Eyes up. 4 Seconds

252. Straight Arm Pull Keep resistance on the band. HOLD Head up. Eyes up. 3 Seconds

253. Straight Arm Pull Keep resistance on the band. HOLD Head up. Eyes up. 2 Seconds

254. Straight Arm Pull Keep resistance on the band. HOLD Head up. Eyes up. 1 Seconds

255. Rest Get ready to switch sides 15 Seconds Last set Almost done.

256. Rest Get ready to switch sides 14 Seconds Last set Almost done.

257. Rest Get ready to switch sides 13 Seconds Last set Almost done.

258. Rest Get ready to switch sides 12 Seconds Last set Almost done.

259. Rest Get ready to switch sides 11 Seconds Last set Almost done.

260. Rest Get ready to switch sides 10 Seconds Last set Almost done.

261. Rest Get ready to switch sides 9 Seconds Pull across with other arm.

262. Rest Get ready to switch sides 8 Seconds Pull across with other arm.

263. Rest Get ready to switch sides 7 Seconds Pull across with other arm.

264. Rest Get ready to switch sides 6 Seconds Pull across with other arm.

265. Rest Get ready to switch sides 5 Seconds Pull across with other arm.

266. Rest Get ready to switch sides 4 Seconds Pull across with other arm.

267. Rest Get ready to switch sides 3 Seconds Pull across with other arm.

268. Rest Get ready to switch sides 2 Seconds Pull across with other arm.

269. Rest Get ready to switch sides 1 Seconds Pull across with other arm.

270. 1 Minute Keep Band Tight, Arm Straight Pull across the front of your body Straight Arm Pull GO!

271. 1 Minute Head up, Eyes forward Chest out Flex the abs Straight Arm Pull GO!

272. 15 Seconds Get ready to hold for the last time. Straight Arm Pull Keep Going!

273. 14 Seconds Get ready to hold for the last time. Straight Arm Pull Keep Going!

274. 13 Seconds Get ready to hold for the last time. Straight Arm Pull Keep Going!

275. 12 Seconds Get ready to hold for the last time. Straight Arm Pull Keep Going!

276. 11 Seconds Get ready to hold for the last time. Straight Arm Pull Keep Going!

277. 10 Seconds Get ready to hold for the last time. Straight Arm Pull Keep Going!

278. 9 Seconds Arm Straight Flex entire arm Straight Arm Pull Feel the Burn!

279. 8 Seconds Arm Straight Flex entire arm Straight Arm Pull Feel the Burn!

280. 7 Seconds Arm Straight Flex entire arm Straight Arm Pull Feel the Burn!

281. 6 Seconds Arm Straight Flex entire arm Straight Arm Pull Feel the Burn!

282. 5 Seconds Arm Straight Flex entire arm Straight Arm Pull Get ready to HOLD

283. 4 Seconds Arm Straight Flex entire arm Straight Arm Pull Get ready to HOLD

284. 3 Seconds Arm Straight Flex entire arm Straight Arm Pull Get ready to HOLD

285. 2 Seconds Arm Straight Flex entire arm Straight Arm Pull Get ready to HOLD

286. 1 Seconds Arm Straight Flex entire arm Straight Arm Pull Get ready to HOLD

287. HOLD 30 Seconds Straight Arm Pull This is nothin

288. HOLD 15 Seconds Straight Arm Pull The end is near.

289. HOLD 14 Seconds Straight Arm Pull The end is near.

290. HOLD 13 Seconds Straight Arm Pull The end is near.

291. HOLD 12 Seconds Straight Arm Pull The end is near.

292. HOLD 11 Seconds Straight Arm Pull The end is near.

293. HOLD 10 Seconds Straight Arm Pull The end is near.

294. HOLD 9 Seconds Straight Arm Pull Stand tall. Be Proud!

295. HOLD 8 Seconds Straight Arm Pull Stand tall. Be Proud!

296. HOLD 7 Seconds Straight Arm Pull Stand tall. Be Proud!

297. HOLD 6 Seconds Straight Arm Pull Stand tall. Be Proud!

298. HOLD 5 Seconds Straight Arm Pull Stand tall. Be Proud!

299. HOLD 4 Seconds Straight Arm Pull Stand tall. Be Proud!

300. HOLD 3 Seconds Straight Arm Pull Stand tall. Be Proud!

301. HOLD 2 Seconds Straight Arm Pull Stand tall. Be Proud!

302. HOLD 1 Second Straight Arm Pull Stand tall. Be Proud!

303. DONE! The transformation is almost complete. Continue this workout once a day for 6 weeks. A new stronger you will appear.