TAKE THE TONED ARMS CHALLENGE

TAKE THE TONED ARMS CHALLENGE

Fancy a nice pair of beautifully sculpted arms for the summer? They could be just 7 days away.  Try the 7 day arm challenge and see the results!

You can do these exercises at home or in the gym. Your muscles don't care where they're exercised!

Once you’ve completed the 7-day-challenge you can also mix the routine into your usual workout programme for year-round sexy arms. If you need more variety, add in another arm toning workout, so you will be hitting those upper-arm jiggles from all possible angles.

YOU WILL NEED:

2 sets of dumbbells of different weights; a comfortable mat; chair or bench; exercise ball (optional) and a timer (you can use a free app). Watch all the videos before you start so you can do the circuits without stopping.

MONDAY – Repeat circuit 3 times.

Tricep Dips – 16 reps, resting for 30 seconds:

 

Bicep Curls – 16 reps, resting for 20 seconds:

 

Tricep Kickbacks – 10 on each arm, resting for 1 minute:

 

TUESDAY

Tricep Push Ups – 12 reps, resting for 30 seconds:

 

Bicep Hammer Curls – 12 reps on each arm:

 

4 minute high intensity fat burning workout from YouTube. This will help keep you burning fat for hours after:

 

WEDNESDAY

Rest day – enjoy a break!

THURSDAY  – Repeat circuit 3 times.

Tricep Dips – 24 reps, resting for 15 seconds

Bicep Concentration Curls – 12 reps on each arm, resting for 15 seconds:

 

 

Tricep Extensions – 20 reps, resting for 15 seconds:

 

 

Bicep Hammer Curls – 16 reps, resting for 1 minute.

FRIDAY

4 minute fat burning workout from YouTube.

Rest for 3 minutes.

Repeat circuit 3 times:

Bicep Curls – 20 reps

Tricep Push Ups – 16 reps

Rest for 1 minute.

SATURDAY

Tricep Kickbacks – 24 on each arm, resting for 20 seconds

Bicep Curls- 24 reps, resting for 20 seconds

Lying Tricep Extensions – 16 reps

Rest for 1 minute.

SUNDAY

Nearly there!

Bicep Hammer Curls – as many as you can

Tricep Dips – as many as you can

Shapely arms aren’t made in the gym alone, so make sure you’re also eating plenty of healthy food and avoiding processed foods as much as possible during the next 7 days. Drink lots of water, which will help to filter out impurities and encourage any extra arm fat to move swiftly on.

 


The Author

Kath Webb

Kath is a contributing writer for PayasUgym. Football, running, weight training, yoga and walking are her forte, along with cooking tasty, nutritious food - with a regular batch of cake chucked in.

Comments

Helen P.
25 July 2017

Helen P.

Looks like a nice simple workout. I really enjoy doing triceps extensions and think they work well quickly so glad they are included.

Debra G.
24 July 2017

Debra G.

no escape, this is a thing that ladies need to work on as we clock up the years. I don't think there's an age limit for sleeveless tops but I'd like to feel good about myself in future decades. Pass the dumbbells!

Sean S.
24 July 2017

Sean S.

Am forwarding this to my gf as she's always saying she needs to work her arms more. No excuses here!

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