How to get rid of bingo wings and get lovely, toned arms has to be amongst the most common questions that PTs get asked these days. And I’m not surprised! Sexy, sculpted arms make you feel strong and give you the confidence to go sleeveless and show off that muscle definition!
But, as with anything, building muscle takes time. Getting the toned arms you wish for will only come as a result of making changes to your diet and working the correct muscle groups using enough WEIGHT. That’s right ladies, if you’re serious about getting those Michelle Obama arms, you have to LIFT! Gone are the days of using 2lb weights along with hours of steady cardio! We’ve come up with a quick, efficient gym based workout using weights to give your arms the definition you’ve always wanted.
Feel the burn with this 20 minute workout!
Perform 12-15 reps of each move, starting with the first move in the superset and then immediately moving on to the second with no rest in between. Rest one minute between supersets. Repeat each superset three times before moving on to the next one.
A superset is designed to challenge your muscles by making them perform two different exercises back-to-back without any rest. The last few repetitions of each move should be a struggle. You’ll definitely feel the burn, but that means your muscles are getting an increased blood flow, working hard and growing stronger!
Tip: Ensure that you warm up, cool down, and stretch before and after your workout to wake your muscles up and injury.
- Stand upright and hold your barbell at shoulder width with an underhand grip.
- Hold your upper arms stationary, and slowly curl the weights up until your biceps are fully contracted, hold for a second then return to start. That’s one rep.
Cable Tricep Extension
- Attach a bar handle to the high pulley of a cable station
- Ensure you have an overhand grip of the bar and your hands are shoulder width apart
- Stand upright and bring your upper arms perpendicular to the floor, keep your upper arms close to your body
- Bring the bar down until it comes close to your thighs and your arms are fully extended
- Hold for a second, then slowly bring your arms back to the starting position. That’s one rep.
Do one set of each exercise without resting between. Then rest 1 minute. Repeat the superset 3 times total. Then move on to superset #2.
Alternating Dumbell Curl
- Standing upright, hold your dumbbell with the palm of your hand facing upwards
- Holding your upper arms stationary, curl the weight up until your bicep is fully contracted
- Hold for a second, then slowly return to start. Repeat on the other side. That’s one rep.
You can do this exercise with either a barbell or dumbbells.
- Lie flat on your back on a bench
- Hold the weights over your head with your elbows in and your arms perpendicular to the floor
- Keeping your upper arms stationary, lower the weight down to directly above your forehead
- Lift the weights back to starting position. That’s one rep.
Do one set of each exercise without resting between. Then rest 1 minute. Repeat the superset 3 times total. Then move on to superset #3.
- Stand upright with your torso straight
- Attach a bar handle to the low pulley of a cable machine
- Ensure you have an underhand grip of the bar and your hands are shoulder width apart
- Keeping your elbows close to your torso and your upper arms stationary, curl the weight until your biceps are fully contracted and at shoulder level
- Hold for a second, then return to starting position. That’s one rep.
- Position yourself on a bench with your right knee on the bench and the left foot on the floor
- Lean forward and rest your right hand on the bench underneath your shoulder for balance
- Keeping your upper arm still, kick back your left forearm until it’s parallel to the floor, then squeeze your tricep at the top
- Bring it back down to start
- Repeat 12-15 times with each arm
Do one set of each exercise without resting between. Then rest 1 minute. Repeat the superset 3 times total.
1. Lift heavy enough that your last few reps are a real struggle—this means you’re working your muscles and will get the best results.
2. Lift as much as you can without affecting your form. Improper form can lead to injury, therefore, it is so important to perform the exercises properly.
Make sure that you refuel effectively after your workout. This means getting your protein in! By not consuming enough protein, you could actually be counteracting all the hard work you’ve put in at the gym and you may start to feel tired and fatigued. IdealLean Protein is a delicious and convenient way to add more protein to your diet. It also contains a specially formulated vitamin blend, including Biotin, for healthier looking skin and hair so you can get fit with added beauty benefits!
Get it done!
Life is busy! We’re not all personal trainers who can spend hours in the gym. Between work, looking after the kids, running errands, and everything else that life throws at you, you soon find that there’s little to no time for YOU. That’s is why I love quick, efficient 20-minute workouts like this. Get in, sweat it out, get out, then continue with the rest of the day.
For more workouts, along with delicious protein packed recipes and expert nutritional advice, head over to our IdealFit Blog.