Remember Popeye and Olive? Popeye had those crazy guns and Olive was an itty bitty twig. If Olive was a modern woman of today, she’d be picking up Popeye’s weights and showing her man that buff lady arms are where it’s at Right ladiezzzzz?
Arm days are my favorite workout days. As are days when my unwashed, messy-knot-hair looks like my 2003 prom ‘do. SERIOUSLY if I wanted to replicate it I know I couldn’t. Luckily I can absolutely replicate this buff lady arms workout over and over and over.
I combined two traditional arm exercises together to create each separate circuit for this upper body strength training workout. It saves time and still accomplishes what’s intended, BUFF LADY ARMS! Don’t be afraid to use a challenging set of hand weights and get lifting. You won’t get bulky like Popeye, I promise! But you will get sleek, toned, sculpted arms that look amazing sleeveless tops!
Circuit #1: Hammer Curls to Reverse Fly
Start with your elbows bent at 90 degree angle, right in front of your ribcage, palms facing each other. Lift the weights up to your shoulders (1) then back down to the 90 degree angle (2). Next, lift your arms out to the side, keeping the angle, lifting you elbows to execute a reverse fly (3). Bring the weights back down to the 90 degree angle (4) and do 12 repetitions.
Circuit #2: Tricep Dips to Shoulder Squeezes
Start with your arms above your head, palms facing each other (like in photo 2), then bend your elbows to lower the weights behind your head (keeping your elbows stationary the entire time) (1). Lift the weights back up overhead (2) then press your elbows back behind your body as you squeeze your shoulder blades inward (3). Lift your arms back up overhead (4) and do 12 repetitions.
Set #3: Bicep Curls to Forward Shoulder Raises
Start with the weights directly in front of your thighs, palms facing out (1). Bend your elbows and lift the weights to your shoulders (2) then lower the weights back down. Next, lift the weights up to shoulder height, keeping your arms extended the entire time and palms facing each other (3). Lower your arms to the original position (4) and do 12 repetitions.
Circuit #4: T Taps to Elevated Bicep Curls
Start with your arms out to your sides and elevated to shoulder height, palms facing the floor (like in photo 2). Move your arms in towards the midline of your body and ‘tap’ the weights together in front (1). Next, Bring the weights back out to your sides in the T (2), then flip your palms up to the ceiling and bend your elbows and bringing the weights in towards your body, executing an elevated bicep curl (3). Extend your arms back into the T (4) and do 12 repetitions.
Looking for another killer arms sculpting series? Try the Totally Transform Your Arms in 6 Moves workout too!
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