Arms Workout for Wonder-Moms and Super-Dads

I’m a young dude and young dudes like to have a nice set of arms.   

OK, I’m sorry I used the word 'dude'…and I’m really sorry I used it twice. 

But it’s true. All guys, especially the young guys, like to have a nice set of strong arms and to be totally honest ladies love it when their guy has a set of strong arms. 

But the ladies don’t get left out of the arms equation because I don’t think I’ve ever come across a lady who didn’t want sexier, more toned arms. 

They wanted to get rid of the jiggle on their underarms…some call them “bye-bye arms” and I’ve even heard the term “batwing arms”, which doesn’t paint a very pretty picture. 

So it’s probably no surprise that as a trainer I get asked by a lot of guys and ladies for a really great arms workout. 

They want to know what my arms workout looks like and I really can’t blame them. 

A weak looking or flabby set of arms doesn’t look very good. I’m sorry to say that, and I’m sorry if you took offense to my vanity, but it’s true. Everybody looks, and feels, better when they have a great looking set of arms so it’s no surprise that everybody wants a great arms workout. 

But what does a great arms workout look like? 

Is it filled with nothing but bicep curls and triceps pressdowns or kickbacks? 

No, no, no a great arms workout does not include lots of those exercises. They are included, but there are other, more important exercises that need to be included as well. 

Take this arms workout for example. 

Oh, by the way, before I move on I think you should know that the arms workouts I design for guys and gals don’t differ that much. In fact most of them are the same, the only difference is the resistance used. 

I know that may sound weird, but trust me on this one. I’ve designed thousands of workouts over my career and not once have I ever seen a reason to give a lady a different arms workout than a guy. The anatomy isn’t any different so why should the workout be? 

Anyway, back to what a good arms workout looks like. 

I always include these types of workouts at the end of a regular fat loss workout because working the arms is kind of like putting icing on a cake. If the rest of the cake is horrible, then what point is it spending lots of time on the icing? 

I think that’s a bad analogy but hopefully you get the point. 

So here’s an add-on arms workout I just designed for a guy client. Remember to do this workout after your regular fat loss workout. 

Perform it as a circuit moving from one exercise to the next and only resting 20 seconds after the third exercise before repeating the circuit 2 or 3 more times for a total of 3 or 4 sets.  (All pictures and descriptions are after the article)

1) Close Grip DB Chest Press – 12 reps 

2) Close Grip Chin-up – 6-8 reps (Or Substitute Close Grip Lat Pulldown)

3) DB Triceps Extension – 15 reps 

Here’s another one I just designed for a lady client: 

1) Close Grip Push-up – 12 reps 

2) DB Bicep Curl – 8 reps 

3) DB Triceps Extension – 8 reps 

If you do those 2 add-on arms workouts correctly, use proper form and a slow tempo your arms should be screaming at you by the time you’re done. And if you include those workouts after your regular workout for a few weeks you’ll notice a huge difference not only in the way your arms look but in the way they feel and how strong you’ve become. 

Just remember to make sure the weights you use are heavy enough to make the exercise difficult. If the arms workout calls for 8 reps, you shouldn’t be able to do 15. 

So give one of those arms workouts a try the next time you do your fat loss workouts and see what happens. Who knows in a few short weeks you just may notice some big changes.

As a side note I'd like to remind you that one of the free bonuses that come with my Fat Loss To Go program is an entire eBook dedicated to the trouble spots for guys and gals and that includes the arms.  There are a lot of great add-on workouts included in that bonus eBook and best of all it comes FREE with the Fat Loss To Go program!  Learn more below the images or by clicking here:

Exercise Pictures and Descriptions

DB Close Grip Chest Press:

                  Start                                             End

1) Lie onto your back and bring the DB’s to your shoulders with your hands shoulder width apart and arms tight to your sides.

2) Press the DB’s up directly above the chest with palms facing forward.
3) Lower the DB’s  slowly to chest level keeping your forearms perpendicular to the floor and your hands aligned at the mid chest area.

DB Triceps Extension:

             Start                                           End

1) Lie onto back and bring the DB’s to your chest. Press DB’s up so that they are directly over upper chest.
2) Lower DB’s towards forehead by bending elbows to 90°. Elbows should remain pointing forward and upper arms should remain perpendicular to the floor.
3) Return to start position. 

Close Grip Push-up - Do as pictured below, but bring your hands closer together so they are slightly narrower than shoulder width

                Start                                           End

1) Lie face down with hands straight down from your shoulders.
2) Place hands a couple inches narrower than shoulder width, and feet should be at hip width with toes on floor. To make it harder, bring your feet together and to make it easier, spread your feet wider.
3) Extend the elbows and raise the body off the floor.
4) Lower your entire body (legs, hips, trunk, and head) 4-8 inches from the floor while keeping your elbows pointed to your toes and arms tight to your sides. (the lower the better)
5) Return to the start position by extending at the elbows and pushing the body up.
6) Remember to keep the head and trunk stabilized in a neutral position by keeping the abdominal and back muscles tight.  

DB Bicep Curl

          Start                       End

1) Stand up straight and tall with abs braced.

2) Start by holding the DB’s at your side with palms facing out.
3) Curl the DB’s up to shoulder level by bending at the elbows.

4) Slowly return the DB’s to the starting position.  

By: Ed Scow, NSCA-CPT, LMT

author, Fat Loss To Go - 10 Minute Fat Loss Workout Program Designed For Busy Moms and Dads

www.fatlosstogo.com

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