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











1 comment:

  1. awsome piece of information, I had come to know about your website from my friend vinod, indore,i have read atleast seven posts of yours by now, and let me tell you, your blog gives the best and the most interesting information. This is just the kind of information that i had been looking for, i'm already your rss reader now and i would regularly watch out for the new posts, once again hats off to you! Thanks a ton once again, Regards,
    bicep workouts

    ReplyDelete