ULTIMATE ARMS - Scranton Personal Trainer, Certified Fitness Trainer helps people get fit in Scranton, Pensylvania

Ultimate Workout For Toned Arms

Perform 1-2 Times Per week
(rest at least 72 full hours)

Order	Exercise	Sets	Reps	Rest	Tempo
A1	Kneeling Swissball Pushup	4	20	60s	212
A2	Dumbbell Hammer Curl	4	20	60s	212
A3	Bench Dips	4	20	60s	212

B1	Bicep Dumbbell Curl	5	20	45s	212
B2	Overhead Tricep Extension	5	20	45s	212

Note: A1, A2, A3 etc are supersets. Perform one set of each exercise in a circuit format, until you have completed all the work sets. Tempo refers to lifting speed. The first number is lowering, the second is pausing in the bottom position, and the third is lifting. So a 212 tempo would be a 2 second lowering, a 1 second pause and a 2 second lift.

Exercise A1

Kneeling Pushup With Hands On Med Ball

How to do it:
1) Get on hands and knees on floor with hands palm down, fingers pointing straight ahead, and aligned at the nipple line.
2) Place hands on top of the medicine ball; extend legs and place feet at hip width with toes on floor.
3) Start position: Extend the elbows and raise the body off the floor.
4) Lower your entire body (legs, hips, trunk, and head) 1-2 inches from the floor.
5) Return to the start position by extending at the elbows and pushing the body up.

Exercise A2

Dumbbell Hammer Curl

How to do it:
1) Stand with feet shoulder width apart and knees slightly bent or sit in upright position.
2) Start position: Grasp DB’s with neutral grip (palms facing each other) and allow arms to hang down at sides. Elbows should be close to sides.
3) Flex at the elbows and curl DB’s up to approximately shoulder level. Keep elbows close to sides throughout movement. This exercise may be done one arm at a time.
4) Return to start position.

Exercise A3

Bench Dips

How to do it:
1) Sit on a bench, chair or couch.
2) Place your hands hip width apart and feet straight out in front.
3) Push your hips forward so your arms are supporting your weight. (as if your hovering in front of the seat – not above it)
4) Slowly bend at the elbows, lowering your hips towards the floor until your upper arm and forearm reach a 90 degree angle.
5) Using your triceps press your body back into the starting position and repeat.

Exercise B1

Bicep Dumbbell Curl (2 arms)

How to do it
1) Stand with feet shoulder width apart and knees slightly bent or sit in upright position.
2) Start position: Grasp DB’s with underhand grip (palms facing forward) and allow arms to hang down at sides. Elbows should be close to sides.
3) Flex at the elbows and curl DB’s up to approximately shoulder level. Keep elbows close to sides throughout movement. This exercise may be done one arm at a time.
4) Return to start position.
5) Remember to keep back and head straight in a neutral position throughout movement. Shoulders should be stabilized by squeezing shoulder blades together slightly - only the elbow joint should be moving.

Exercise B2

Overhead tricep extension

How to do it
1) Start position: Grasp DB and place palms on inner side of weight plate as shown. Press DB directly overhead (now palms are up).
2) Stabilize shoulders and lower weight moving only at the elbow joint until forearm is parallel to floor. Keep elbows pointing forward throughout movement.
3) Return to start position.