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Quick & Easy Arm Workout

Quick Arm WorkoutI was on vacation this weekend and did this quick arm workout in the hotel gym. It really firmed me up quick. It didn’t take too much time, but because there was no rest, it was GREAT!

Quick & Easy Arm Workout

12 Shoulder Press
12 Hammer Curls
12 Overhead Tricep Extension
12 Lateral Raises

ARM WORKOUT: It’s Time to Sculpt Your Bis & Tris!

bench dipsThis was my arm workout yesterday. I rarely do the same workout twice. I’m always switching things up, so feel free to replace an exercise for an equivalent one – UNLESS you are just avoiding a harder exercise (like dips). Dips are a great exercise, so don’t miss out on those. However, you could do the rope attachment instead of the V-Bar or straight bar instead of EZ curl bar – or you could do overhead dumbbell extensions or kickbacks instead of the EZ bar overhead extension. Hopefully, it will just give you a new idea or just something a little new or different to do. Most of these exercises are just basic exercises most people do all the time – nothing fancy, but still very effective! 🙂

I noted resistance, “heavy, moderate, and light”, to give you an idea of what weight you may need. If I write light, that doesn’t necessarily mean “go light”, it means you probably can’t do the exercise correctly unless you lighten the weight – so should still be heavy, and hard to do, but just use a lighter weight.

DIPS TIPS: Females can use a spotter for regular dips. Spotter will grab the feet/lower leg of the partner to allow them to push off them if needed. If you don’t have a spotter, then do bench dips, but add a plate weight to your lap to make it more challenging.

Arm Workout



8-10 (or to failure) Tricep Dips (heavy) X 3

12-15 Bench Dips (light)  X 3

12 Overhead Tricep Extensions (heavy)  X 3

12 Straight Arm Pull Downs (moderate) X 3

12 Tricep Push Downs (heavy) X 3

12  Tricep Extension Machine (moderate) X 3


12 EZ Curl Bar Bicep Curls (heavy) X 3

12 Alternating Bicep Curls (heavy) X 3

12 Concentration Curls (moderate to light)  X 3

Here’s the matching graphic for today’s workout (for my Pinterest & Instagram friends) 🙂

Arm Workout


15 Exercises That Fight Arm Flab

tricep flabI recently had a question from one of my facebook friends about firming up her arms. No one likes giggly arms, and since her question was a popular one, I thought I’d answer it publicly here in my blog. Here was her question. 🙂

QUESTION: I would like definition on my triceps. I think they look a little chubby. Help. – Vali Villa

ANSWER: Vali, believe it or not, diet and cardio can help a ton. Sometimes flabby triceps are not about needing more muscle, but less fat around the muscle. I’d ramp up cardio & reduce calories to lean out, & crank up my tricep exercises, like the ones listed below. Choose 3-4 exercises and complete 3-4 sets of 12 reps each OR do 30 seconds on and 30 seconds rest for even more intensity.

tricep workoutMany times women aren’t lifting enough weight to really change the muscle. You want to make sure you are CHALLENGING the muscle enough to CHANGE the muscle. The weight should be tough enough that you can’t wait to reach 12 reps or 30 seconds – and you may even need someone to help you on the last couple of reps.

The combination of firming up and losing overall body fat should do the trick!

10 Triceps Strengthening Exercises to Fight the FLAB

  1. Triceps-workout-womenTriceps Dip* (guys)
  2. Straight Leg Triceps Dips* (girls)
  3. Triceps Bench Press*
  4. Prone Tricep Extension* (AKA: Nose Breakers)
  5. Dumbbell Pullover*
  6. Overhead Triceps Extension
  7. Seated French Press*
  8. Triceps Kickback*
  9. Cable Triceps Pushdown*
  10. Cable Kneeling Extension*

5 Conditioning Exercises to Fight FAT & Tone the Arms

  1. Close Grip Push-up
  2. Diamond Push-up
  3. Stabilizer Push-up*
  4. Mountain Climber*
  5. Squat Thrust

* These are the ones I personally use the most.

Quickie Arm-Firming Workout

“Time” To Do Arms: Timed Bicep & Tricep Workout

Bicep CurlsThis was my arm workout yesterday. It was fun, fast paced, and challenging. I set the timer, cranked the music, and my workout buddy and I went to town! With timed workouts like this, you don’t have to count. It’s nice to turn off your brain and just go. The timer becomes your boss (hence the name “GymBoss“) and you start when it say start, stop when it says stop – and you get your workout done in less time. It’s a win-win!

Using the GymBoss Interval Timer, do each exercise for the allotted time.

1st Round: 45 seconds on & 15 seconds off
2nd Round: 40 seconds on & 15 seconds off
3rd Round: 35 seconds on & 15 seconds off
4th Round: 30 seconds on & 15 seconds off

•  Barbell Biceps Curl
•  Triceps Dips
•  Resistance Band Biceps Curl
•  Nose Breakers 
•  Triceps Kickback
•  Plank

Complete all 4 rounds.

NOTE: In this workout, I focused more on triceps than I did biceps. Mainly because women typically care more about the giggley underarm part than they do the size of their biceps. The only time you really notice a person’s biceps is when they flex (and who does that?). Triceps, on the other hand, are more visible and also help shape and tone the arm where most women want – under the arm, the side of the arm and where the arm meets the shoulders (which helps make shoulders look more pronounced). I threw in planks to help tone up the entire arm (shoulders, triceps, biceps & forearms), while also tightening the core. Enjoy the workout! Hope you like it!

Time to do ARMS

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