Toned arms and sculpted shoulders? Coming right up! After warming up appropriately, Follow each exercise as guided in the notes. Aim for an amount of resistance that creates a solid burn, without reaching failure. Future generations will write novels about your physique.
Standing Arm Twists
2 sets
20 secs
10 sec rest
Let's start nice and easy, loosening up those shoulders. Eyes on the prize.
0:30 rest
Dumbbell Biceps Curl to Shoulder Press
2 sets
10 reps
60 sec rest
Choose a light weight, your only concern is to warm up while performing these at a slower rhythm.
0:30 rest
Cable Hammer Bicep Curls
3 sets
12 reps
90 sec rest
It's time to flex! Remember, use an amount of resistance that creates a solid burn, without reaching failure
1:00 rest
Bosu Ball Plank to Push-Up
3 sets
10 reps
60 sec rest
Take these nice and slow and keep that core tight, creating a solid plank!
1:00 rest
Tricep Cable Rope Push Downs
3 sets
12 reps
90 sec rest
Make these around 3 seconds per rep, but flex those triceps every time you reach the lowest point!
Seriously Sculpted Arms & Shoulders
25 min
·
5 exercises
Toned arms and sculpted shoulders? Coming right up! After warming up appropriately, Follow each exercise as guided in the notes. Aim for an amount of resistance that creates a solid burn, without reaching failure. Future generations will write novels about your physique.
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Holding a pair of dumbbells, stand tall with your feet shoulder-width apart. Make sure your core is tight and your chest is up. Begin by curling the weight up towards your shoulders. Keep your upper arms tight at your sides.
Once the dumbbells reach your shoulders, twist the dumbbells to have your palms face out. Now, drive the dumbbells overhead.
Slowly, lower the dumbbells to your shoulders. Now, flip them back so your palms are facing you. With arms tight at your sides, lower the dumbbells to the starting position.
Stand at the cable station with your feet shoulder width apart and with a slight bend at the knee.
Grasp the rope with both hands and your palms facing inward.
Keeping your core strong and your elbows fixed at your sides pull the rope towards the top of your chest (only the lower portion of your arms should be moving).
Tense your biceps at the peak, and then slowly allow the rope to be pulled back down to the starting position.
Primary muscle group(s):
Biceps
Secondary:
Forearms
Stand straight holing a dumbbell in each hand with a neutral grip.
Keep your arms fully extended with your palms facing in to your sides.
Keep your elbows tucked in to your sides. This is the start position.
Keeping your upper arm stationary, exhale and curl the dumbbells up towards your shoulders.
Continue raising the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level.
Hold for a count of one and squeeze your biceps.
Return to the start position in a smooth movement, inhaling as you do so.
Repeat.
There are many ways to perform this movement. Other examples include; sitting with or without back support, using alternating arms and also using a cable station's lower pulley.
Start in the plank position with your elbows placed shoulder-width apart maintaining balance on the soft side of a Bosu ball
Press yourself up from the Bosu ball one arm at a time into a full push-up starting position, maintaining a strong core while keeping your body nice and straight.
Slowly return to the starting plank position the same way, lowering one arm at a time.
Set up a cable station with a straight bar on attached to the top pulley.
Grip the bar with an overhand grip,with your hands slightly less than shoulder width apart.
Position your feet shoulder width apart,with knees slightly bent for stability.
Pull the bar down until your forearms are parallel to the floor with your elbows close to your body and your wrists locked in a straight position. This is your staring point.
Moving only your forearms, push the bar down towards the floor until your arms are fully extended and you feel a stretch in your triceps. Hold for a count of one and squeeze your triceps.
Return to the start position moving your forearms only. Hold for a count of one then repeat.
Do not move your elbows or swing your hips for momentum during this movement.
Primary muscle group(s):
Triceps
Secondary:
Abs, Lower Back
Holding a pair of dumbbells with an overhand grip, stand tall with your chest up and core braced. Bend at the hips while keeping your back completely flat.
Once your upper body is parallel with the floor, bring your upper arms to your sides. Begin by pushing the dumbbells back and behind you.
Pause at the top of the movement and feel the contraction in your triceps. Slowly lower the dumbbells and begin again.
