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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Rebecca @ Strength and Sunshine says
The only thing that makes me love upper body is shoulders, haha! I LOVE working my shoulders!! (And you know…I see the pay off 😉 )
TOO FUNNY because I hate shoulders but when they look good, it’s SO worth it!
Heather @ Polyglot Jot says
I love upper body workouts best too! Cant wait to try these exercises off! Also, you look awesome! I’m pretty sure I had some very similar prom up-dos too! hahaha 🙂
Oh you are too kind! Thanks Heather. Gotta love those early 2000 prom hairstyles. I KNOW they’ll come back in style one day….I’m just waiting….
This is awesome!! I love these posts that you do. Pinning for sure!
Thanks so much Erica!! xo
I’ve been looking for a few extra supersets to add to my upper body workouts. Thanks for the killer ideas!
Oh I’m so glad this post finds you well Jessie! You are welcome!
Oh man, I just did arms this morning! Maybe I’ll have to add these in later today for that little extra 😉
You are hardcore Joanna!! I love it!
I’ve got my weights ready to go for this exercise. Thanks for the tips!
Go Angela go! Rock it lady!
Look at those GUNS! You’d put Popeye to shame! 🙂
After all, Popeye was on steroids, right?!
Brittany Giles says
my arms are most def my struggle zone! I really enjoyed this and plan to work a little harder vs avoiding them altogether!
Oooo don’t avoid those guns!!! I’m glad this is helpful to you Brittany!
Jenn Slavich says
This looks like the perfect arm workout! As women we need all the help we can get with upper body strength! Thanks for sharing, looks like a killer that I will be trying!!
Agreed! I hope you give this a try next time you are pumping some iron Jenn!
Caroline harries says
Love!! I love lifting. Flys are some of my absolutely favorite. I love this post, because I like buff arms haha
I love hearing chicks that love to lift. Cause after all, strong is the next sexy (or so I’ve heard) 😉
Arm workouts are my favorite! And these look so good. I’m definitely gonna try them in the gym. Thanks!
Yay great to hear! Thanks Autumn!
Anali Martinez says
Great post!!! I am super excited for arm day at the gym now!!
High five!!! Awesome! Thanks Anali.
Shann Eva says
Arms are also my favorite because they are one of the few places I can actually see some changes in muscle tone. Thanks for the great demos. I’m looking forward to trying them on Saturday 🙂
That’s so true. Finding tone there I feel like is easier than say core or legs. Glad you are digging this workout Shann!
I love posts like this! Exactly what I need to get the workout I’m looking for right at home. Thank you so much for sharing!
Oh I’m so glad Emma! You’re welcome friend!
Chrissa, how is it you always know what I need workout wise! I’m hitting the beach in 20 days and I’ve been working out like a crazy person, but I need to add a few arm maneuvers into my two arms day each week.. this is PERFECT!
Laura @ http://www.cookwineandthinker.com
Oh I’m soooo happy this is helpful for you Laura. And insanely jealous of your upcoming beach vacation!!! Have a great time!
Jess @hellotofit says
I loathe working my shoulders, haha. I don’t know why!! So…this would probably be good for me 😉
Seriously I do too. They are my least favorite, yet I probably still do them the most!
Anne K. says
I love shoulder exercises!! Especially because my posture used to be so bad, but reverse rows can do wonders. Great workout 🙂
So true! I never thought of it as helping with posture. Great point Anne!
Erica @ Coming Up Roses says
BRB, printing this out and taking it WITH me to the gym…haha! I’m all about getting stronger arms now. You’ve inspired me!
Coming Up Roses