12 Exercises for Strong, Sculpted Arms

Ok, this one is great and challenges me. You got this and I want to hear that you did this whole workout just as written! ROCK THOSE GUN!

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, weight bar, step or chair/bench, and towel

Write down your weights, reps, and sets. This way you can see your progress!
Remember: Do what you can and what you can’t do try again next time to finish. You move at your own pace and make it work for you.



  • Shoulder Press
  • In & Out Bicep Curl
  • Legs Up Triceps Extension


  • Deep Swimmer Press
  • Hammer Curl
  • Weighted Chair/Bench Dip


  • Triceps Kickback
  • Reverse Fly
  • Biceps Curl
  • Flip Grip Twist Triceps Kickback



Shoulder Press

Press dumbbells upward until arms are extended overhead. Lower to sides of shoulders and repeat.

In & Out Bicep Curl

Standard curl with palms up grip. Bring weights back down and turn forearms out to side for side curls. Bring weights back down. Rotate back and forth.

Legs Up Triceps Extension

Lie on your back with knees bent at 45 degree angel, hold a weight in each hand with arms extended toward the ceiling. Bend elbows and lower weights until they’re alongside your ears. Return to starting position and repeat.


Deep Swimmer Press

Press dumbbells overhead in modified corkscrew motion. Start with palms in. While raising dumbbells overhead, turn wrists so palms face out at top of move. Mimic move in reverse on way down.

Hammer Curl

With elbows to sides, raise one dumbbell until forearm is vertical and thumb faces shoulder. Lower to original position and repeat with alternative arm.

Weighted Chair/Bench Dip

With a pair of flat benches or chairs positioned about 3 feet apart and a plate or weight on your lap, slide your glutes off the bench and lower yourself by bending your arms. Stop with your elbows are bent about 90 degrees, the press back up to full arm extension.


Triceps Kickback

Hold a medium weight in both hands and bend over until your torso is at a 45-degree angle or parallel to the floor (more advanced). Bend the knees if needed and keep the abs engaged to protect the lower back. Begin the movement by bending the arms and pulling the elbows up to torso level. Holding that position, straighten the arms out behind you, squeezing the triceps muscles. Bend the arms back to starting position and repeat

Reverse Fly

Use light-medium dumbbells and begin in a seated position, bent over with arms hanging down and weights under the knees. Try not to collapse on the legs but, instead, keep the back straight and the abs engaged. Lift the arms out to the sides, up to shoulder level, squeezing shoulder blades together. Keep the elbows slightly bent and only lift to shoulders. Return to start and repeat.

Biceps Curl

Start in a standing position with your feet shoulder width apart and your knees relaxed. Grasp a barbell with your hands also shoulder width apart. Your grip should be underhand (palms facing upwards) . Stand upright and let the bar hang in front of your thighs. Bend at your elbows to curl the bar to shoulder level. Pause momentarily at this top position. Slowly lower the bar back to the starting position.

Flip Grip Twist Triceps Kickback

Stand leaning forward and perform standard triceps kickbacks, twist wrist position to palms-up at the top of lift.

Repeat all circuits 1 to 2 more times to get your 2 – 3 sets in today!


Great job!! Alright 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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