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The 'Titty Tank' Workout

Courtney Paul
@mrcourtneypaul on Instagram

Don't be afraid to let a nip slip with these tank top toning tips from personal trainer Courtney Paul.

Skin-baring season is finally here, which means that, from Portland to Provincetown, you won't spot a single kween wearing a sleeve or a collar. We're not about to advocate skipping legs day--calves remain eternally sexy--but if you're really looking to turn heads this summer, you'll want to look great in your, pardon the expression, titty tank. Basically bandannas held up with floss and sheer will, these "shirts" are great for the beach, the boardwalk, the dance floor, and--who knows anymore?--maybe even your 9-to-5. With this workout routine from fitness trainer and Bravo fave Courtney Paul (of Work Out New York fame), you'll be toned up and ready to let a nip slip.

Biceps

Preacher Curl
The preacher-curl machine is recommended for achieving "maximum-size biceps," Paul says. Its incline gives you a full extension, putting more stress and impact on the muscle than the average curl, which will result in increased size and strength. This machine is also great for single-arm dumbbell curls.

Biceps Curl Superset
Says Paul, "A superset will not only maximize the number of movements you can accomplish in a workout, but it's also one of the fastest ways to exhaust the muscle to absolute failure." Try a superset of 10 (heavyweight) hammer curls, 15 (medium-weight) biceps twist curls, and 20 (lightweight) standard biceps curls.

Triceps

Triceps Dip
On a workout bench, start with your hands shoulder-width apart. Slide your butt off of the bench, and about an inch away from it. Slowly bend your elbows to a 90-degree angle, hold for one second, and then push through the triceps back to starting position. Do three sets of nonstop dips for 30 to 45 seconds. If you're feeling cocky, add a 25-to-45-lb. weight between your legs for added resistance.

Rear Deltoid

Dumbbell Bent-Over Reverse Fly
One of Paul's all-time-favorite back and rear deltoid movements, this exercise also focuses on the core. Stand with your feet shoulder-width apart and your knees slightly bent. Bend forward at the hips so your body is just about parallel with the ground. This will engage your core. Hold a 20-to-30-lb. dumbbell in each hand, with your palms facing in. Extend the dumbbells to shoulder height, and then lower them back to starting position. Repeat for three sets of 15 reps.

UprightRow
Load up a barbell with enough weight to max out at 10 reps. Grab the barbell with an overhand grip and with your hands approximately shoulder-width apart. Pick up the bar, bending at the knees slightly and keeping your back in a neutral position. Lift the bar straight up while keeping it as close to your body as possible, and then pull the bar up to about collarbone level, so it almost touches your chin. Pause, and then slowly lower the bar back to the starting position. Repeat for three sets of 10 reps.

Chest
To make your chest pop, Paul suggests targeting multiple sides of it by mixing things up: Try incline, flat bench, and decline chest presses, using dumbbells as well as the barbell (not to mention chest flys and cable crossovers). Whatever you do, always finish with a burnout set of...

Push-ups (regular, incline, decline, or diamond)
Keep your body rigid and straight as you press up and down. Make sure your hands are at a 45-degree angle from your sides. As you lower your body all the way down, inhale, allowing your sternum to gently touch the floor, and then exhale as you push on the way up.

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