Whether you’re looking to tighten up and tone or looking to bulk up, this plan is for everyone! Here’s a look at how you can get your arms to look the way you want instead of looking like wet noodles. Explanations follow at the bottom.
*For the tighten up and tone look, do sets of 20 / 15 / 12 (except for the 21’s)
*For the bulking up look, do sets of 12 / 10 / 8 (except for the 21’s)
Do this work out twice a week with 2-3 days of rest in-between
3 x 15 Overhead Medicine Ball Throws
3 x 21’s Bicep Curls
3 sets Incline Hammer Curls Drop Set
3 sets Overhead Dumbbell Press Drop Set
3 sets Skull Crushers SUPERSET Close Grip Push Ups
Make sure you go hard the whole time and you’ll have superhero arms in no time! Good luck, and until tomorrow spend Everyday Living Fit!
Overhead Medicine Ball Throws: Hold a medicine ball like a basketball and throw it as far as you can overhead. Switch which arm is your power arm for each throw.
21’s: Do 7 bottom half reps only going halfway up, 7 top half reps going only half way down, the 7 full reps. That’s 1 set.
Incline Curls: Lay on a bench that’s at a 45 degree incline.
Drop Sets: Do a set with a weight that you can do 10 reps with. Grab lighter dumbbells and immediately do another 10. Grab lighter dumbbells and immediately do another set. That’s 1 set.
Overhead Dumbbell Press: Hold a dumbbell overhead with 2 hands. Have your upper arms pinched against your head for the whole set. Lower the dumbbell behind your back and press back up.
Skull Crushers: Lay on a flat bench with a pair of dumbbells in a chest press position. Have your elbows pointed towards the ceiling for the whole set. Slowly lower the dumbbells towards your head then press them back up towards the ceiling.
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