Last week, I introduced you to my new “Problem Areas” series here on Tone and Tighten. The response to the “Muffin Top Workout” was pretty amazing! The idea for this series is a direct result of many of your emails and I thank you so much for your support of T&T!
And now onto week two! This week is dedicated to another common problem area: it’s for those of you who want to go sleeveless without shame; who wish your arm stopped waving at the same time you did; and who desire your sleeves be filled with toned muscle rather than “other”. Yes, today were talking about “Arm Flab” and how you can eliminate it from your life forever! This “Problem Areas” workout consists of 10 exercises designed to shred your arms, eliminate flab, and (of course) Tone and Tighten. Here we go!
For this workout we’ll be using a pair of dumbbells. Beginning females should probably shoot for 3-5 pounds (males around 8-10) whereas ladies with a little more experience could probably get away with 8-10 pounds (males 15-20). If you need some dumbbells here’s a link to the ones I recommend [I like these because you can buy individual pairs of dumbbells (5’s) or sets of pairs (3’s, 5’s, and 8’s) as a package].
We’re going to be focused primarily on the biceps (muscle in front of your arm) and triceps (muscle in the back of your arm). Because most “flab” occurs on the back side I’ll pay a little more attention the triceps than the biceps. Let’s do this…
Both dumbbells together – maintain good posture and keep your palms forward.
50 seconds and 10 second rest
1/2 Pulses (Lower Half)
Both dumbbells together – palms forwards. Just going through the lower 1/2 of the curl motion. Stop when your elbow gets to 90 and return.
50 seconds and 10 second rest
1/2 Pulses (Upper Half)
Same as above, now we’re going from our shoulders down to 90 degrees and back up.
50 seconds and 10 second rest
Hammer Curls (Fist Vertical)
Good standing posture. This time instead of palms forward your palms face each other (like using a hammer) as they curl up towards your shoulder. Alternating right and left as you complete…
50 seconds and 10 second rest
Biceps Curl to Military Press
Biceps curl into military press and then back down.
50 seconds and 10 second rest
Standing Triceps Kickbacks
Bend at your knees and lean forward at your hips. Keep your back straight and lift your elbow up behind you (upper arm should be parallel to the floor. Extend at your elbow and really try to squeeze your triceps.
50 seconds and 10 second rest
Standing Straight Arm Extension (Pulses)
Same position as above during kickbacks, however now you keep your elbow locked out and raise your whole arm towards the ceiling.
50 seconds and 10 second rest
Triceps Dips
Find a chair or couch or table or something sturdy. Feet on the floor is easier – if you can put your feet up on another chair, couch, etc while performing the dips.
50 seconds and 10 second rest
Overhead Triceps Extension
Seated holding the weights straight up over your head. Bend at your elbows and bring the weights down behind your head. Squeeze your triceps to raise the weights back up towards the ceiling.
50 seconds and 10 second rest
Skull Crushers
Finish things off in style! Lay on your back with your weights extended straight up towards the ceiling. Bend at your elbows bringing the weights down towards your skull. Squeeze your triceps and return to starting position.
50 seconds and 10 second rest
Run through this set once for an amazing 10-minute arm burn…
Give yourself a 2-minute break and run through it twice if you’ve totally lost your mind.
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Make it happen,
Jared
By Jared Beckstrand
That was a GREAT workout! My arms are on fire! Thank you! I can’t wait to do this one again.
I’m excited you liked it, Donna! Thanks for the kind compliment!
Jared
Love this workout for bis and tris. Not as much “burn” for my shoulders. Thanks for posting it!
Glad you like it, Amber! If you’re looking for something that hits the shoulders a little harder might I suggest: https://tone-and-tighten.com/2014/11/shoulder-gym-workout-sculpt-amazing-arms-with-these-5-gym-shoulder-exercises.html
Thanks!
Jared