Help toning arms?

katherines2230

I am getting married in about 8 months and my arms need some serious toning. I want to combing cardio with strength training but have no idea what to do. I've googled workout routines but its a little overwhelming because there are so many. Can anyone help me?

JNick77

I am getting married in about 8 months and my arms need some serious toning. I want to combing cardio with strength training but have no idea what to do. I've googled workout routines but its a little overwhelming because there are so many. Can anyone help me?

Where are your problem areas? What kind of diet plan are you planning to follow? The exercise will help strengthen and tone but if you're trying to improve your arm's composition diet will be just as important.

dragonbug300

Yes.
I use bodyrock.tv for quick workouts. Sometimes they'll have workouts that need equipment, but if you look through the older archives you'll find some that don't.
These are body weight workouts, and still give incredible results.
And, before someone can say "Bulky!"
I have to intermix the bodyrock workouts with weight lifting because my arms, while toned, are very skinny.

WifeMomDVM

You can't spot train, you will have to lose the fat all over. Then those sexy arm muscles will show. Here's how I got started:

1) Eat clean

http://www.extremely-fit.com/fitness-tips/2011/01/8week-transition-diet/

2) Lift heavy weights that work the whole body

http://www.answerfitness.com/150/full-body-workout-plan-workout-routines/

If you can do these two things you will become very healthy and look hot!

katherines2230

For my diet, I'm just using MFP to stay within my daily goal . My problem area would be my triceps.

calderst

I'm def not a trainer but from my experience....
Push-ups... Rows... Assisted Pull-ups or Lat Pull downs.
Work the big muscle groups instead of focusing on the small ones (i.e. biceps & triceps) because they'll get some action with the larger muscle groups. For instance, when you do push-ups, you are primarily focusing on your chest but it gives your triceps a great workout too.

When I first started lifting regularly, I did a lot of biceps curls and tricep extensions bc that's what I saw other girls doing and what I saw in magazines. Then I saw a picture of myself holding a water bottle and my arms looked out of proportion and almost masculine. Not the definition I was going for! I started working a little with a trainer and he made me do variations of the above exercises, along with intense cardio intervals. My arms have been completely transformed and I'm so much stronger than when I was.

Best of luck to you!

emilymiesel

I do the weights/strength training on my arms/legs every other day. (I'm sure you have the strength training part down..). With cardio I use my arms on the elliptical, using my arms to move the foot things (kinda like pushing/pulling) I'll usually do about two min at a time or till I can't do it anymore.

When doing the stationary bike I push my body up with my arms.

I leave 5lb dumbbells in the bathroom. Everytime I go I have to do 12 reps of an arm exercise.

Mostly doing the strength training and using your arms thru the day should really tone them up! Also eating right helps!

katherines2230

http://www.answerfitness.com/150/full-body-workout-plan-workout-routines/

I checked out this website and like it a lot! thanks!

JNick77

For my diet, I'm just using MFP to stay within my daily goal . My problem area would be my triceps.

That's a good start although you may want to drop-down the carb intake in favor of more protein. Also, at some point you may want to cycling your diet to be something like 40% Fat / 40% Protein / 20% Carb during the week and 40% Protein / 30% Carb / 30% Fat on the weekend.

Somebody mentioned above heavy weights for working the whole body and that is a good start. Heavy weights for Bench Press, Shoulder Press, Squats (leg press if you dont' like squats but not the same) and Deadlifting. Pressing exercises are great exercises for working your triceps. However, heavy weights aren't necessarily the best for small muscle groups like Lats, Deltoids, Biceps, etc, you'll want to do more controlled volume with those muscles. You can use some easy complexes to help with your goals. You can do an upper / lower body complex that looks something like:

*Monday / Thursday - Chest & Deadlift
A1) Heavy Bench Press x 4-6 reps (4 - 6 sets, minimum of 4)
A2 ) Light Bench (speed) Press x 8-10 reps (4-6 sets) These should be fast quick transtion from the bottom back to the top
*sequence would go A1 -> 30sec rest -> A2 -> 30-60 sec rest -> Repeat
B1) Deadlift x 3-4 reps (4-6 sets)
B2) Broad Jumps x 8-10 reps (4-6 sets) *bodyweight
*sequence would go B1 -> 30sec rest -> B2 -> 30-60 sec rest -> Repeat
Assistance Work: C1) Rows (4 sets 8-10 reps *slow controlled reps, hold and squeeze for 2 seconds at the top of the lift) | D1) Tricep Rope Extensions (8-10 Reps *squeeze for 2 seconds at the extension) | E1) Leg Curls (6-8 reps)

*Tuesday / Friday - Shoulders & Legs (*same sequence as above)
A1) Heavy Standing Overhead Press x 4-6 reps (4-6 sets, minimum of 4)
A2) Standing Overhead (Speed) Press 4-6 reps (4-6 sets)

B1) Back Squat or Hack Squat Machine or Leg Press Machine (prefer plate loaded) x 4-6 reps (4-6 sets)
B2) Jump Squats 8-10 reps (4-6 sets) *weighted (dumbells held to your side) or unweighted
Assistance work: Decline Dumbell Tricep Extension (8-10 reps), Lat Raise (10-12 reps), Leg Curls (6-8 reps)*can also try straight leg deadlifts which is actually a great hamstring and glut exercise too

*Wednesday - Lat's and Biceps
A1) Pull-ups (palms facing away) *tough call not knowing your strength here. If an assisted machine is available then shoot for 5sets of 10 reps)
A2) Lat Pulldowns (4sets of 10 reps, controlled downward movement squeeze and pause for 2 seconds at the bottom, controlled up)
A3) Straight Arm Pulldown (4 sets of 10 reps, same control focus as Lat Pulldown)

*Training biceps: When you grab the bar / dumbell before you curl squeeze the bicep almost like you're trying to flex, the curl and try to hold that on the way down. The movement should be fairly slow)
B1) Standing arm curl: Straight bar or Ez curl bar, your choice 5-7 reps / 4-6 sets, min of 4
B2) Dumbell Hammer curl: 6-8 reps / 4-6 sets
B3) Preacher Curl with Upper Partials: 8-10 reps / 4-6 sets, min of 4 (perform standard preacher curls to rep range and hold at the top. Let weight back half-way then curl up, that's a partial rep, starting at 1 perform partial to target rep range)
*sequence would go B1-> 30sec rest -> B2-> 30 sec rest -> B3 -> 30-60 sec rest -> Repeat

On the movements that say "heavy", select a weight that is heavy but a weight you can move with some momentum, no slow grinding of the weight. Between the pressing movements and the direct tricep work, that should give your triceps some good work while also putting some focus on bigger muscle groups. After 3-6 weeks of working with yoru weight try bumping up the weight anywhere from 5lbs to 10lbs, just judge your performance.

Message me if you have any questions.

J