The Best workout to Sculpt & Tone your Arms

If you are like me you love it when your arms look tight, toned and firmly sculpted.

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No jiggle, no wings and no spongy bits…this includes no underarm fat….

The workout below will help transform even the most soft arms to lean and defined..

 There are 5 main areas that I like to focus on when achieving great arms:

1)      Shoulders

2)      Biceps

3)      Triceps

4)      Upper back

5)      Chest

You see working all of the above plays a big part in the overall result.

Now I know I say it in every Post but in order for you to get the best possible result you need to pay a great deal of attention to your nutrition to first get your body into what I call RESPONSE MODE

Sculpted arms are like ripped abs.

You can work them over and over but if you have a layer of bodyfat over the muscles you are not going to see Tone and Definition.

A famous quote from Arnold Schwarzenegger – “Its simple, If it jiggles it’s fat”.

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Eating Response mode foods combined with a calorie deficit, balanced macro nutrients and a refuel day are the fasted way to burn body fat through nutrition complimented with the right workouts.

There are many exercises for the upper body and it’s a good idea to vary the exercises each time – this way you will hit your muscles at slightly different angles to produce long lean TONED arms without bulk.

Here’s a Fun “Super TONED Arms” workout I take my clients through – Enjoy…

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the complete workout is 4 sets

At the start of each set you do your 30 stepups just ONCE

The step ups are your cardio for each set –

followed by your 15 reps of the exercise repeated for a total of 4 times

The complete workout will total 120 stepups (60 each leg) and 240 arm toning reps to have you looking and feeling awesome

TIP: Aim to go a little heavier with your weights

If you can get to 15 reps easily and can do another 3-5 you know your weights are too light

If you get to about 11 or 12 reps and the last few are a little tough but you can still manage your form and technique with focus then the weight is perfect

* Optional Complete a short 5min warmup at the start of the workout – Jog, Bike, Treadmill, Skipping etc

** with the Stepups at the START of each step – either hold weights by your sides or DO NOT use weights and focus on your form and technique standing nice and tall each stepup

complete all for 4 sets for a complete workout

SET 1

30 Step ups (15 each leg)
15 x  Double Arnold Press
Rest for 30-60 seconds
15 x Double Arnold Press
Rest for 30-60 seconds
15 x Double Arnold Press
Rest for 30-60 seconds
15 x Double Arnold Press

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STEP UPS:
Place one foot on the bench – Pull your abs in tight  – Keep that foot positioned in the middle of your bench as you step up and down with the other for 15 reps then change legs to do 15 reps on the other side

DOUBLE ARNOLD PRESS:
Hold weights  in front of your face with your wrists facing you – pull your abs in tight  – keep your shoulders back and  press weights up and TWIST wrists as you extend arms straight to finish with your wrists facing away from you – slight hold – then lower and twist back to starting position.

 SET 2

30 Step ups (15 each leg)
15 x  Hammer Curl Press
Rest for 30-60 seconds
15 x Hammer Curl Press
Rest for 30-60 seconds
15 x Hammer Curl Press
Rest for 30-60 seconds
15 x Hammer Curl Press

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HAMMER CURL PRESS:
– Stand tall – shoulders back – abs in tight – start with straight arms – curl weights up with your wrists facing each other – press weights upto straight arms – slight hold – lower in the same way back to start – (this exercise is great for making your arms look long, lean, toned and defined )

SET 3

30 Step ups (15 each leg)
15 x  Skull Crushers
Rest for 30-60 seconds
15 x Skull Crushers
Rest for 30-60 seconds
15 x Skull Crushers
Rest for 30-60 seconds
15 x Skull Crushers

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SKULL CRUSHERS:
Lay on your back on the floor or your weights bench – bend weights back to a right angle – keep your elbows in close and parallel – do not allow them to wing out – abs in tight – exhale and press weight up to straight arms – slight hold and lower slowly –BONUS: for a core strengthener and lower ab toner at the same time – lift your hips as you extend arms straight

SET 4

30 Step ups (15 each leg)
16 x  Sexy arms and abs pushups (swap legs at 8 reps)
Rest for 30-60 seconds
16 x Sexy arms and abs pushups (swap legs at 8 reps)
Rest for 30-60 seconds
16 x Sexy arms and abs pushups (swap legs at 8 reps)
Rest for 30-60 seconds
16 x Sexy arms and abs pushups (swap legs at 8 reps)

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SEXY ARMS AND ABS PUSHUPS :
Place your hands wide on your bench or chair – extend one leg up – abs in tight – lower chest towards bench and complete 8 pushups with the same leg lifted – replace leg to floor – swap legs and complete 8 pushups with the other leg lifted – BONUS: this exercise also works your abs – upper and lower – whoo hoo – got to LOVE that, Vix

 To Get a Brand new workout from me in your inbox every day, and my complete solution for Totally Transforming your Body be sure you Click Here to check out my Response Mode Program

By Vix Milicevic

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