Andie Thueson » Fitness » Workouts » The BEST Sculpted Arm Workout

The BEST Sculpted Arm Workout

·

It’s Lady Guns time!! Get the best sculpted lean arms ever with this awesome arm workout I created to target and sculpt those lady guns!

This week I’m sharing with you, my favorite arm workout for sculpting your arms and upper body so you can rock any tank top! Can I get an Amen! 

Your arms are gonna thank me! If they don’t fall off in the process 😉 Make sure you use the heaviest weights you can manage! Lifting heavier weights will really help to shred arm fat and sculpt your muscles so that you look fabulous!!!

Just remember ladies your weights had better be heavier than your purse! Get the most sculpted lean arms every with this awesome arm workout created to target and tone all muscle groups! 

 Here is an overview of the entire workout – below you will find instruction for each movement! 
It's Lady Guns time!! Get the best sculpted lean arms ever with this awesome arm workout I created to target and sculpt those lady guns!

Get the most sculpted lean arms every with this awesome arm workout created to target and tone all muscle groups!

For a push-up, Get into a high plank position. Place your hands firmly on the ground, directly under shoulders. Then lower your body. Begin to lower your body—keeping your back flat and eyes focused about three feet in front of you, keeping a neutral neck—until your chest grazes the floor, Then push back up. You can modify this by dropping your knees to the ground. But Challenge yourself and try and so as many as you can full out!
Get the most sculpted lean arms every with this awesome arm workout created to target and tone all muscle groups!

21s’ will rock your world! With 21s, you essentially target a muscle with three different ranges of motion in a single set. The goal is to complete 21 reps in all by breaking the set into three parts. The first 7 reps are completed over the bottom half of the ROM, the second 7 reps are done over the top half of the ROM, and the final 7 reps are done over the full ROM. By combining partial- and full-range reps in the same set, your aim is to shock the muscle by training it in a way it’s entirely unaccustomed to.

Get the most sculpted lean arms every with this awesome arm workout created to target and tone all muscle groups!

For an Overhead Press start standing with your weights at your shoulders. Press the weights over your head until your elbows are locked. Don’t use your legs, keep them straight. Lower the weight back down to your shoulders and repeat

Get the most sculpted lean arms every with this awesome arm workout created to target and tone all muscle groups!

For Tricep Dips Position start with your hands shoulder-width apart on a secured bench or stable chair. Slide your bum off the front of the bench with your legs extended out in front of you. Straighten your arms, keeping a little bend in your elbows to keep tension on your triceps and off your elbow joints. Slowly bend your elbows to lower your body toward the floor until your elbows are at about a 90-degree angle. Be sure to keep your back close to the floor. Once you reach the bottom of the movement, press down into the floor to straighten your elbows, returning to the starting position. This completes one rep.

Get the most sculpted lean arms every with this awesome arm workout created to target and tone all muscle groups!

Back Rows Use a chair or in my case a pouf placing a weight on either side of you. Pick up the dumbbell on the floor and hold the weight while keeping your lower back straight. The palm of the hand should be facing your torso. This will be your starting position. Pull the weight straight up to the side of your chest, keeping your upper arm close to your side and keeping the core unmoving. Lower the weight back down to the starting position. Switch arms and do it all again!

Get the most sculpted lean arms every with this awesome arm workout created to target and tone all muscle groups!

Upright Rows– pick up your weights with an overhand grip that is slightly less than shoulder width, use the sides of your shoulders to lift the weights, raising your elbows up and to the side, then lower the bar back down slowly to the starting position. …

Get the most sculpted lean arms every with this awesome arm workout created to target and tone all muscle groups!

Skull Crushers: Using a close grip, lift your weights and hold it with your elbows in as you lie on the floor, Keeping the upper arms stationary, lower the bar by allowing the elbows to flex. …Lift the bar back to the starting position by extending the elbow and exhaling.

Well, there you have it! Do this circuit 3-4 times through – 2-3 times weekly, and your awesome will be looking HOT in no time!! 

For More Awesome Strength Training Workouts Check These Out: 

One Comment

  1. Elizabeth Morgan says:

    Andie,

    Back rows and upright rows are some of my favorite workouts! If we all do this circuit, we’ll be well on our way to getting our summer bods. haha. 😛 Have you ever done push up to rows?

    This post explains it:
    https://www.muscleandfitness.com/workouts/back-exercises/killer-combo-push-row.

    If you’re up to a challenge, definitely try those!

Leave a Reply

Your email address will not be published. Required fields are marked *