Alright babes, we all want a toned arm — that means workin’ those biceps and triceps! So, let’s get to it! 💪🏻
Reminder: keep your core engaged and your knees slightly bent with the standing exercises.
1. Start with a 5-10 minute warm-up.
After some arm circles, big hugs, etc, I really like to take one dumbbell, hold it with one end in each hand, and do a bicep curl, press it up, and drop into an overhead extension, then up, down, & repeat (I demonstrate this in the video at the bottom of this post ).You can also take super light weights and do a few of the moves below to get your muscles ready for some heavier weights!
Now that you’re warmed up, let’s get this arm workout going!
2. Complete 3 sets of 12 reps for each of the following supersets.
Superset 1
Bicep Curls
Skull Crushers
Superset 2
Hammer Curls
Kickbacks (each side)
Superset 3
Zottman Curls (Switch-Grip Curls)
Overhead Extensions
Burnout
Take one weight & hold one end in each hand. Do a bicep curl to overhead press to overhead tricep extension until failure!
3. Cool down – time to STRETCH!
Those arms are probably FEELIN’ IT! 🔥 Let’s give them some love with a good stretch.
If you liked this, give our Sculpted Shoulders or 10-Min Full-Body HIIT workouts a try!
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