The Right To Bare Arms! Try These Arm Toning Workouts…
Arms are a constant problem area for women because they tend to build up fatty deposits in the tricep area.
If fat continues to accumulate, you will develop droopy and sagging lower arms which are referred to by the unflattering term, “Bat Wings”.
This can be a problem for many women who particularly love to wear sun dresses and other types of clothes which expose their arms.
If you want toned and tight arms, we have 3 workouts that will give you full authority to bare arms!
Arm Training Common Mistakes
Before we proceed with the workout, let’s discuss common mistakes made by people when training arms:
1. Doing Too Many Sets
2. Going Too Heavy
3. Going Too Hard
4. Training Too Often
5. Poor Form
The arms which consist of the biceps or upper arms and the triceps are small muscles. It will not require much stimulation to get them toned.
The biceps and triceps already get plenty of work in other exercises:
- Biceps – Rowing, Pull Downs, Pull Ups, Deadlifts, Power Cleans, Snatch Pulls
- Triceps – Bench Press, Dips, Shoulder Presses, Push Ups
Training your arms with high volume, heavy weights and high intensity will produce little results and expose you to muscle tears and elbow damage.
When it comes to developing tight and toned arms, proper form and technique are the keys, not heavy weight or a ton of sets!
The Workout Schedule
As you can see, you will train arms twice a week and together with a major body part such as back and chest.
The reasons are as follows:
- Safer – Elbows, muscles and tendons are already warmed up.
- Greater Focus – The muscles have been pre-exhausted; all you need to do is zone in on every rep and focus on proper form.
- Lower Volume – Since the arms have already been worked, there is no need to do more than what is required.
|1||Back, Arms “A”||HIIT Body Weight||Shoulders||Legs||HIIT Sprint Interval||Chest, Arms “B”||Rest|
|2||Back, Arms “C”||HIIT Body Weight||Shoulders||Legs||HIIT Sprint Interval||Chest, Arms “A”||Rest|
|3||Back, Arms “B”||HIIT Body Weight||Shoulders||Legs||HIIT Sprint Interval||Chest, Arms “C”||Rest|
|4||Back, Arms “A”||HIIT Body Weight||Shoulders||Legs||HIIT Sprint Interval||Chest, Arms “B”||Rest|
There are only 2 exercises per workout program; one exercise for your biceps and one exercise for your triceps.
Exercise selection was based on the following criteria:
- Range of motion
- High degree of muscle fibre recruitment
These exercises also hit different areas of the biceps and triceps which allow for more complete development and better muscle tone.
A triceps exercise starts each workout program in order to warm up the elbows. This reduces the risk of biceps tendinitis which can also affect your shoulders.
Arm Toning Workout A
Arm Toning Workout B
Arm Toning Workout C
Lastly, remember to use dynamic stretching exercises after working your arms. Stretching helps improve blood circulation and removes toxins.
After one month, your arms will get attention for all the right reasons. They will be show-stoppers!