Summer is coming quick and I know when most women think about their summer bodies they focus on their booty and abs. Believe me…those things are important but you can’t forget about the arms! If you think about it, your arms get the most exposure in the summer. After the bathing suits, tank tops, and strapless dresses those babies see lots of sun so it is time to get those arms toned and sexy.

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When it comes to arms, I do two different gym routines…Day 1 of arms focuses on Triceps (our flabby underarms that we hate) and Back. Day 2 works the Biceps and Chest with more cardio based moves (ropes and push ups)

Tip: The number of sets and reps you do depends on the look you are going for. For example, if you are trying to get muscular arms with more definition, do higher weight, 4 sets of 10 reps. If you are just looking to tone and slim the arms do a little lighter weight, 4 or 5 sets of 15 reps.

Also if you get sick of reading this routine or can’t visualize the moves. There is a video of the whole routine on my Instagram. Check it out and give the routine a try!

Here it is… Day 1 Routine: Triceps and Arms

The first two moves all you need is your free weights and a bench. The first move targets your back. Place your free weight in your left hand and put your left knee on the bench. Keeping your right leg on the ground and putting your right arm on the bench, let your left arm hang straight and then lift the weight and send your elbow to the ceiling. (I know it might sound confusing so hopefully the pictures help) Do your desired reps for both arms.

Make sure to squeeze your back muscles as your elbow goes as high as it can. Also make sure to engage your core, hold your stomach strong and don’t let your core do all the work, use those back muscles! 

The second move will get the triceps burning! Set up your body similar to the first move, but this time hold the weight in your left hand and bend your arm to make a 90-degree angle. then send the weight back and towards the ceiling. Keep your elbow close to the body and squeeze your triceps as your arm extends as far back as it can go. Don’t forget to keep your core tight and focus on the muscle you are trying to work.

Similar to the first move, this move will help with your form and gives you an opportunity to increase your weight. So go for it, raise that weight! This move is simple, but there are two things to remember…pinch your shoulder blades together when you pull back the weight back and make sure to keep your back straight. Keep a slight bend in your knees, use your arms to get your back straight into position then use your top back muscles to complete the exercise (Do not fling your body back to get the weight moving.)

After you complete your 10 to 15 reps take the opportunity to use the bench for triceps dips. Do as many as you can, don’t focus on the number…focus on the burn of the triceps.

I also always look for an opportunity to squeeze in some abs. These two moves are my favorite. Get those summer abs going and try for 25!

Also throw in some Mason Twists: 20 each side

Next two moves use the cable machine with the rope. The first move is a traditional tricep move, that works great, but a lot of people do it wrong. Use a weight that is challenging but allows you to focus on your form. Keep your arms tight to your side, feet shoulder width apart, and use the rope to straighten your arms. However, when you raise your arms, make sure your arms make a 90-degree angle. Do not let your arms hit your boobs! Don’t go past 90-degrees! Do not pass go, do not collect $200…

Then send the cable to the floor and decrease your weight by 5lbs. While the rope is on the ground, grab it with two hands and do an 180 turn so you are facing away from the weights. (might feel a little awkward, but just trust me.) The weight will force your arms to bend. The exercise comes when you straighten your arms. Make sure to keep your elbows close to your head.

Getting sick of reading? I won’t be offended if you just watch the video hahaha

Last two moves are all about the back because at this point your triceps should be exhausted and burning. These two moves help get rid of that back armpit chub…you all know what I am talking about. We all hate it and these two moves will help you get rid of it.

Lat Pulldowns

Make sure your arms are wide enough apart. When you pull down try to make the bar hit the top of your chest and squeeze your lats as you pull down. Don’t be afraid to lean back slightly, but don’t get carried away, just a slight lean.

To add a little extra burn, scooch your butt closer to the weights and tilt your head forward slightly. Then pull the bar behind your head. Please do not knock yourself in the head…go slow and squeeze your lats as you pull down.

That’s it! Jk I know that was a lot, but if you want those sexy arms and back… you gotta work for it. So get to the gym, try this workout and let me know what you guys think!

 

 

 

 

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