Jul 12
20
The Best workout to Sculpt & Tone your Arms
If you are like me you love it when your arms look tight, toned and firmly sculpted.
No jiggle, no wings and no spongy bits…this includes no underarm fat….
The workout below will help transform even the most soft arms to lean and defined..
There are 5 main areas that I like to focus on when achieving great arms
1) Shoulders
2) Biceps
3) Triceps
4) Upper back
5) Chest
You see working all of the above plays a big part in the overall result
Now I know I say it every Post but in order for you to get the best possible result you need to pay a great deal of attention to your nutrition.
Sculpted arms are like ripped abs
You can work them over and over but if you have a layer of bodyfat over the muscles you are not going to see definition.
A famous quote from Arnold Schwarzenegger – “Its simple, If it jiggles it’s fat”
Eating clean, calorie deficit, balanced macro nutritents and a refuel day are the fasted way to burn body fat through nutrition complimented with the right training..
There are many exercises for the upper body and it’s a good idea to vary the exercises each time- this way you will hit your muscles at slightly different angles..
Heres one of the popular upper body workouts I take my clients through – Enjoy…
the workout is 4 x 15 (4 sets of 15 reps)
Aim to go a little heavier with your weights
If you can get to 15 reps and easily and do another 3-5 you know your weights are too light
the step ups are your cardio for each set – complete all for 5 sets for a complete workout
SET 1
50 Step ups (25 each leg) -
4 x 15 - Double Arnolds
Start with your wrists facing your shoulders, push you arms up straight and just as you get to the top turn your wrists around to face away from you - when you came back down turn the wrists back to the starting position- thats 1 rep.
SET 2
40 Step ups (20 each leg)
4 x 15 - isolated bicep curls (preacherCurl)
You can do these on a fitball or bench – the preacher curl keeps your biceps isolated for a deeper burn
SET 3
30 Step ups (15 each leg)
4 x 15 - military press (you can use handweights also)
SET 4
20 Step ups (10 each leg)
4 x 15 - Narrow Tricep Pushups or tricep push downs
SET 5
10 Step ups (5 each leg)
4 x 15 - Alternating Shoulder Press
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