With the weather warming up, short sleeves are going to become more common. This point of the year is when people are trying to lose their winter weight so they look good in a bathing suit. Before the bathing suit, however; there is short sleeve weather. Getting your arms to look nice can be a great confidence boost and can be motivation to lose those few extra pound before the beaches open. Give this workout a try and do it constantly for your arms to get toned.
Shoulders: Doing shoulders first will get the blood pumping into the arms before working biceps and triceps. The pump will be a lot better when this is done.
Dumbbell front raises 3x12
Dumbbell side raises 3x12
Reverse flys 3x12
Biceps:
Hammer curls 3x10
Incline curls 3x10
Barbell curls 3x10
Preacher curls 3x10
"Run the rack" - start at the heaviest dumbbells you can do 8 reps at and go down 5lbs after 8 reps. Repeat until there are no more dumbbells
Triceps
Overhead dumbbell tricep extensions 3x10
Diamond push ups 3x12
Rope Tricep extension 3x10
Tricep dips 3x12
"The gauntlet" - Start at 10lb dumbbells and do 8 lying down tricep extensions. Go up 5lbs each 8 reps until you reach 30lbs. Repeat while starting at 30lbs and go down to 10lbs.
