Kylee & Courtney
These are Kylee and Courtney’s summer arm routines. For any clarification on how to perform a move, google move name to find tutorial.
It’s summertime and that means tank tops, spaghetti straps, and swimsuits! It also means time to become hyper aware of your arm jiggle (or maybe that’s just me). As I workout 5 days a week, at least two of those days I try to focus on my arms. Lifting weight is not my favorite, but I get through it with a routine I know works. I’ve actually created two routines, one with dumbbells and one without so if you’re not a gym member, you’re not limited. You can still work your arms! This routine I’ve created for myself by pulling from a lot of different sources. It’s fairly fast and can be adjusted to the weights and reps you desire. The goal of my personal arm routine is to tone, not necessarily to bulk. So with that in mind, here’s my go to routine:
- 3 Sets of 8 Bicep Curls (20 lbs)
- 3 Sets of 7’s (10-12.5 lbs) (7 reps from floor, bringing your arm 90 degrees, then the last 7 from the 90 degree position to your chest = 1 set)
- 3 Sets of 10 Tricep Kickbacks (10-12.5 lbs)
- 3 Sets of 15 Standing Tricep Extensions (1 20 lb weight held with both hands)
- 2 Sets of 10 Rows (10-12.5 lbs)
- 3 Sets of 10 Chest Presses (10 lbs)
- 3 Sets of 10 Chest Flys (10 lbs)
- 2 Sets of 10 Front Arm Raises (5-7.5 lbs)
- 2 Sets of 10 Lateral Arm Raises (5-7.5 lbs)
- 10 Girl Push-ups
- 10 Regular Push-ups
- 10 Wide Push-ups (arms placed wider than shoulders)
- 10 Tricep Push-ups (hands placed next to each other underneath you – thumbs are touching)
Repeat the first 4 steps 3 times. Try not to cry.
5. Front arm circles – 1 minute (it’s going to hurt)
6. Reverse arm circles – 1 minute
7. 10 Pike Push-ups (think downward dog position push ups)
8. 15 Tricep Crab dips (you should feel this in your triceps if done correctly)
Repeat Steps 7-8 3x.
Congrats! You’ve survived!
Just like Kylee said. It’s summer and a good time to step up that arm routine at the gym. I’ve outlined my “go to” arm exercises below. My routines are based on a traditional style of weight training and can be performed at gyms or home equipment. This is a great routine for building and toning, without excessive bulking. Given a few months, you’ll definitely see results and be able to show off those arms with confidence!
Bicep Exercises (performed on the same day as my back routine):
4 sets of bicep curls with 12.5 pound dumbbells
1-2 sets of 7’s with 7.5 pound weights (7 reps at the top half of a curl, 7 reps at the bottom half of a curl, 7 full bicep curls then switch to the other arm)
Tricep Exercises (performed on the same day as my chest routine):
4 sets of skull crushers with a 25 pound barbell
4 sets of kickbacks with a 10-12.5 pound dumbbell
4 sets of tricep extensions on a cable machine set to 30 pounds of weight
*I divide my arm routine into bicep one day and tricep the next but you could easily do them on the same day.