Sculpting Sexy Arms Workout

A great set of arms is something to strive for. You don’t have to be muscle bound, but to see definition is so flattering and so beautiful. This is one of my favorite routines to build beautiful arms.

WARM-UP: Make sure to do your WARM-UP it’s a big part of your workout. GO HERE if you haven’t done it yet.

TOOLS: dumbbell, towel and swiss ball

Perform one set of each exercise without resting. For example, you’ll do the prescribed number of repetitions of the first exercise, and immediately do the second exercise and so on. Once you have finished going through all the exercises rest for 1 minute and Repeat 1 more time!

WHAT IS YOUR UPPER BODY REP RANGE? CHECK HERE. Once you know that you can start this workout and it will work best for you and your body type.

  • Bicep Curls in Lunge Position
  • Hammer Curl to Press
  • Water Pump
  • Triceps Dip and Reach
  • One-Arm Preacher Curl on the Ball
  • Incline Front Raise

Bicep Curls in Lunge Position

  • Stand with both feet together, holding the handle of a resistance band in either hand.
  • Step your left foot onto the middle of the band. Take a step forward with your right foot, so there’s about four feet between your right heel and left toes.
  • Keep your arms by your sides.
  • Inhale, and as you exhale bend both elbows into a biceps curl. As you inhale, both arms, coming back to the starting position. This counts as one rep.

Hammer Curl to Press

 Targets: biceps and shoulders
  • Stand with your feet about hip-width apart.
  • Hold a pair of dumbbells at arm’s length next to your sides so your palms are facing each other.
  • While keeping your upper arms stationary, curl the dumbbells to shoulder height.
  • Press the dumbbells overhead so that your arms are fully extended and they are directly in line with your shoulders. Repeat for the prescribed number of repetitions.

Water Pump

Targets Shoulders and biceps

  • Stand with your feet hip distance apart, arms by your sides, with a dumbbell in each hand. Engage your abs to create a stable base.
  • Take a breath in and as you exhale, do reach your right arm out to the side doing a lateral side raise until your arm is parallel to the floor, keeping a slight bend in your elbow.
  • Simultaneously, bring your left hand toward your armpit by bending your left elbow out to the side.
  • Inhale to return back to the starting position.
  • Alternate left and right in the same way counting them as one rep.

Triceps Dip and Reach

Targets: Triceps

  • Position your hands shoulder width apart on a secured bench.
  • Straighten out your arms and keep a little bend in your elbows in order to always keep tension on your triceps and off your elbow joints.
  • Slowly lower your upper body down towards the floor and keep your elbows tucked into your sides. Once you reach the bottom of the movement, slowly press off with your hands and push yourself back up to the starting position with your triceps.
  • Straighten your arms, then reach your left arm straight out in front of your body at shoulder height while lifting your right leg. Hold for a few seconds, then repeat, lifting the opposite arm and leg. That’s one rep.

One-Arm Preacher Curl on the Ball

Targets: Biceps

  • Place a medium-heavy weight on the floor in front of you and roll forward on the ball so that the torso is supported.
  • Extend the right arm over the ball and grab the dumbbell, keeping the back of the arm resting against the ball. Take care not to hyperextend the elbow here. Make sure you’re forward enough on the ball that you can safely reach the weight.
  • Contract the biceps to curl the weight up toward the shoulder, keeping the wrist straight.
  • Lower back down, without locking the elbow joint, and repeat all reps on one side and and switch sides.

Incline Front Raise

Targets: Shoulders

  • Sit on a ball holding light-medium weights and roll down until you’re at an incline, knees bent and back supported on the ball.
  • With the palms facing in and the arms straight, lift the arms up to shoulder level, focusing on the front of the shoulders.
  • Lower and Repeat.

Great job!! If you have time go for a run or do 30 minutes of cardio. Don’t forget the COOL DOWN! This is an important part of your workout. Click HERE to cool down before hitting the showers.


About Michelle M. Freeman

Nationally Certified Personal Fitness Trainer Michelle M. Freeman. TOUCH, SEXY and WILD WORKOUTS you will LOVE With this EXTREME FITNESS way of exercising you will grow stronger and your mind sharper. Most of these exercises you will learn can be done in any open space with no equipment at all; the rest can be done either with found objects like stones and logs, or with basic gym equipment like medicine ball and kettlebells. Studies have suggested that body weight training is more effective for weight loss than using machines. You will suffer fewer injuries and have greater improvements in your fitness level. Get ready for monthly fitness tests, including body fat percentage and test of aerobic fitness. Use of this site is subject to our terms of service and privacy policy. All material provided on this website is provided for informational or educational purposes only. Consult a physician regarding the applicability of any opinions or recommendations with respect to your symptoms or medical condition. Disclaimer You should consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs. This is particularly true if you (or your family) have a history of high blood pressure or heart disease, or if you have ever experienced chest pain when exercising or have experienced chest pain in the past month when not engaged in physical activity, smoke, have high cholesterol, are obese, or have a bone or joint problem that could be made worse by a change in physical activity. Do not start this fitness program if your physician or health care provider advises against it. If you experience faintness, dizziness, pain or shortness of breath at any time while exercising you should stop immediately. This site offers health, fitness and nutritional information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should always consult with a physician or other health-care professional. Do not disregard, avoid or delay obtaining medical or health related advice from your health-care professional because of something you may have read on this site. The use of any information provided on this site is solely at your own risk. Developments in medical research may impact the health, fitness and nutritional advice that appears here. No assurance can be given that the advice contained in this site will always include the most recent findings or developments with respect to the particular material. If you are in the United States and think you are having a medical or health emergency, call your health care professional, or 911, immediately.
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