You can do these exercises at home or in the gym. Your muscles don't care where they're exercised!
Once you’ve completed the 7-day-challenge you can also mix the routine into your usual workout programme for year-round sexy arms. If you need more variety, add in another arm toning workout, so you will be hitting those upper-arm jiggles from all possible angles.
YOU WILL NEED:
2 sets of dumbbells of different weights; a comfortable mat; chair or bench; exercise ball (optional) and a timer (you can use a free app). Watch all the videos before you start so you can do the circuits without stopping.
Tricep Dips – 16 reps, resting for 30 seconds:
Bicep Curls – 16 reps, resting for 20 seconds:
Tricep Kickbacks – 10 on each arm, resting for 1 minute:
Tricep Push Ups – 12 reps, resting for 30 seconds:
Bicep Hammer Curls – 12 reps on each arm:
4 minute high intensity fat burning workout from YouTube. This will help keep you burning fat for hours after:
Rest day – enjoy a break!
THURSDAY – Repeat circuit 3 times.
Tricep Dips – 24 reps, resting for 15 seconds
Bicep Concentration Curls – 12 reps on each arm, resting for 15 seconds:
Tricep Extensions – 20 reps, resting for 15 seconds:
Bicep Hammer Curls – 16 reps, resting for 1 minute.
4 minute fat burning workout from YouTube.
Rest for 3 minutes.
Repeat circuit 3 times:
Bicep Curls – 20 reps
Tricep Push Ups – 16 reps
Rest for 1 minute.
Tricep Kickbacks – 24 on each arm, resting for 20 seconds
Bicep Curls- 24 reps, resting for 20 seconds
Lying Tricep Extensions – 16 reps
Rest for 1 minute.
Bicep Hammer Curls – as many as you can
Tricep Dips – as many as you can
Shapely arms aren’t made in the gym alone, so make sure you’re also eating plenty of healthy food and avoiding processed foods as much as possible during the next 7 days. Drink lots of water, which will help to filter out impurities and encourage any extra arm fat to move swiftly on.
Looks like a nice simple workout. I really enjoy doing triceps extensions and think they work well quickly so glad they are included.
no escape, this is a thing that ladies need to work on as we clock up the years. I don't think there's an age limit for sleeveless tops but I'd like to feel good about myself in future decades. Pass the dumbbells!
Am forwarding this to my gf as she's always saying she needs to work her arms more. No excuses here!