The Mythical Sculpted Arms Workout

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Biceps, Triceps, Shoulders and Chest Workout !

Whether you want to wear a sexy dress, a short sleeve shirt a work, a bikini or a tight long sleeve shirt, your arms are usually the part of your body that you uncover the most and toned arms WILL get noticed! Today I will share with you my favorite arms exercises. I suggest you also take a look at my nutrition section on the site for maximum results. This gym workout routine for women will help you tone your arms and give you a lean look. I designed these exercises to build muscles and tone your triceps, biceps, deltoids (shoulders) and chest. Also, make sure you grab your Free Printable Workout Logs to track your progress.

** PRINTABLE VERSION **

Printable Gym Workout (biceps, triceps, chest, shoulders)

 

Do 2 or 3 Sets Of 10 Rep For Each Exercise :

 

Take a break until you fully recover between each set

This workout should be done in a gym or a fitness center and should last about 35 minutes

 

1. Burpee to shoulder press

2. Tricep Rope Pulldowns

3. Inclined Dumbbell Chest Press

4. Push-Ups With Dumbbells

5. Lateral Raise

6. Inclined Push-Ups (chest biceps)

7. Dips With Yoga Ball

8. Tricep Curls on bench

9. Diagonal Raises

10. Bicep Curls

TRACK YOUR RESULTS :

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Workout Breakdown - Video-Instructions :

1. Burpee to shoulder press

2 or 3 sets of 10 reps

2. Tricep Rope Pulldowns

2 or 3 sets of 10 reps

3. Inclined Dumbbell Chest Press

2 or 3 sets of 10 reps

4. Push-Ups With Dumbbells

2 or 3 sets of 10 reps

5. Lateral Raise

2 or 3 sets of 10 reps

6. Inclined Push-Ups

2 or 3 sets of 10 reps

7. Dips With Yoga Ball

2 or 3 sets of 10 reps

8. Tricep Curls on bench

2 or 3 sets of 10 reps

9. Diagonal Raises

2 or 3 sets of 10 reps

10. Bicep Curls

2 or 3 sets of 10 reps

 

Featured Picture : Emily Skye, Australian fashion, beauty, fitness and swimsuit model.

This Workout is part of the December Fitness Challenge

250

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Author: Myriam

Fitness passionate, civil engineer and now blogger. After losing 45 pounds in a year and maintaining for a few years, I decided to create my website to share my nutrition tips and workouts to help other people achieve their fitness goals and maintain it.

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2 Comments

  1. This workout was no joke. I had to stop at the incline push up due to time constraints, but already feel the burn a few hours later. Can’t wait to do it again in a few days.

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