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“What is the best workout to tone my arms?”
“I wish my arms stop waving when I did.”
“How can I eliminate jiggly arms?”
Continuing on today with our popular “Problem Areas” series; this one comes in answer to many of your emails. While the question varies slightly in wording, the theme is the same – “how can I add some definition and tone my arms?” Well today is your lucky day! I’ve got a killer arm day comprised of 6 of my favorite arm-toning exercises. Get it below, and say goodbye to arm jiggle forever!
You guys know how I roll – I’m a huge fan of supersetting arm day. We’re going to focus on alternating sets of biceps and triceps exercises, one right after the other. Compete the following circuits in A-B-A-B-etc format until you’ve completed 3 sets of each exercise and then move on to the next circuit. Here we go!
The Workout
Biceps curl with shoulder press
Two-for-one with biceps and shoulders! Curl the weights to your shoulders and then push them overhead to full extension. Back all the way down and repeat.
10 times and then on to Dips
Dips
Chair, bench, stair, table – whatever you’ve got to work those triceps!
10 times and then back to curl with press
3 sets of each and then on to circuit 2
Lunge with biceps curl
Why just arms? We might as well shred some extra calories with some lunging biceps curls.
8 lunges on each leg (16 curls total) and then on to triceps push-ups
Triceps push up
Check out this video to see how to properly do a triceps push-up!
Shameless plug for all my recent YouTube efforts – check out the Tone and Tighten channel right here!
10 times (on your knees if you must) and then back to lunging curls
3 sets total and then on to circuit 3
Biceps curl with isometric hold
Hold one dumbbell in each hand. Bring the left elbow to a 90 degree bend and hold it there while doing 10 biceps curls on the right side. Repeat with the right elbow holding static while the left arm does the curls
10 curls on each side and then on to kickbacks
Triceps kickback
Great triceps exercise as long as you make it all the way to full extension! Make it harder by counting 3-5 seconds at the top of the movement (shown above).
10 on each arm and then back to isometric curls
3 sets of 10 each exercise and you’re done!
Looking two tone and tighten more problem areas? Here are a few of my favorites:
Click here to see the entire series
Questions or comments for Jared? Your emails usually make some of my favorite posts. Leave me a comment below or email me at tone and tighten [email protected]
Make it happen,
Jared
Hello This is Wilson Ben how are you doing,i will like to know if you are available for Fitness training and exercise services can i know if you are the owner or manager and do you accept credit card for payment kindly get back to me as soon as possible. wilson
I actually don’t do any personal training online. Sorry Wilson!
Jared