Tuesday, June 18, 2013

Toned Arms In 6 Moves - Printable Workout

Toned Arms in 6 Moves

Workout For: Men and Women

Muscles Used: Biceps & Triceps

Equipment: Dumbbells, Rope Attachment

This is a basic arm workout for fast and noticeable results. I recommend supersetting (completing two exercises back to back without rest) to make the workout fast-paced, fun and effective.

Remember to always take 1-2 days off of your bicep and tricep workout to eliminate muscle deterioration. And to avoid a plateau, start with higher weight and drop to a lower weight as you move to your next set. For example: the first set will be the max weight you can lift, the second set will be the next lighter weight and so on.

The Workout:

Superset 1
Dumbbell Bicep Curl 4sets of 12-15 reps

Incline Skull Crushers 4 sets of 12-15 reps

30-60 seconds rest

Superset 2
Tricep Dumbbell Kickback 4 sets of 10-12 reps

Incline Dumbbell Curl 4 sets of 10-12 reps

30-60 seconds rest

Superset 3
Cable Hammer Curls w/ Rope Attachement 4 sets of 12-15 reps

Triceps Pushdown 4 sets of 12-15 reps


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