One area of my body that I’ve been neglecting all year is my arms. Admittedly, it’s not my favorite part to work. But with summer, tank tops, bikinis, and vacationing in full swing, I think it’s time to change that!
I made this workout earlier this week and whoa was I sore the next day!
While this workout targets arms, each move also incorporates legs as well. I usually get bored doing arm work alone, so why not throw in some legs to kill two birds with one stone, eh? All the leg work is pretty light, though, so you can still focus on ripping those arms into shape.
This workout should also work every major arm muscle, leaving no flabby spot behind. Try doing this circuit 2-3 times a week for best results.
Explanation of the moves
Deadlifts w/upward row: bend 90 degrees at waist, letting weights in hands almost touch feet. Pull back up and bring arms out to sides as you bring weights to collar-bone right in front of your chest.
Shoulder Press w/side leg lifts: Start with weight in hands, arms at 90 degrees out to sides, weights by your ears. Press weights up as you lift one leg out to side as far as you can. Return to arms and leg back to start. Switch sides and repeat for one rep.
Bicep curls w/front leg extensions: Start with weights in hands at sides. Lift one leg with thigh parallel to floor. Lift leg out in front as you do a bicep curl. Switch sides and repeat for one rep.
Tricep extensions in chair pose: get in a solid chair pose by keeping knees together, butt back, and back flat. Keep arms in at sides as you press weights back, extending triceps.
Bridge lifts w/chest flys: Lay on floor to start. Keep weights in hands resting on chest. Lift butt off ground to form a bridge as you press weight directly over shoulders.
Alternating weighted plank rows: Get in plank position with weights in hands. Alternate rowing each arm, rowing each arm for one rep.
As always, let me know if you try this workout!
Questions for You:
- What’s one area you typically neglect working out?
- Do you like showing off your arms or are they something you’d rather cover up?