Chapter 7:
Arms
THE MUSCLES THAT GET YOU NOTICED
Your arms are like built-in publicists for all the hard work you do in the gym. That’s because they’re the only major muscles you can expose almost anywhere, anytime. If your biceps and triceps are well-defined, people will assume the rest of you is toned as well.
The best part is that a sculpted set of arms isn’t as hard to achieve as you might think. The reason: Just about every upper-body exercise—whether it’s for your chest, back, or shoulders—also involves your arms. After all, these exercises require that you use your arms to help move the weights. So work hard on your other upper-body muscles, and your arms will benefit by default. Then you can simply use the specific biceps, triceps, and forearm exercises in this chapter to give them a little extra love.
Bonus Benefits
Life is easier! Stronger biceps allow you to carry just about any object with less effort. So whether you’re toting groceries or holding a baby, you’ll notice the difference.
Damage control! Your triceps protect your elbow joints by acting as shock absorbers, lessening stress whenever your elbows are forced to flex suddenly, such as in breaking your fall if you trip or bracing yourself when biking a bumpy path.
Tighter muscle, everywhere! Your arms assist in exercises for all the muscles of your upper body. So if the smaller muscles of your arms give out too early, you’ll be shortchanging the bigger muscles of your chest, back, and shoulders. Make sure your arms are strong, and you’ll benefit all over.
• The front of your upper arm owes its bulge to two muscle groups: your biceps brachii and your brachialis.
• Your biceps brachii [1] originates at your shoulder and attaches to your forearm. Its duties are to bend your elbow and to rotate your forearm—a movement known as supination. Any type of arm curl works this muscle, as do chinups and rows.
• Your brachialis [2] starts in the middle of your upper-arm bone and also attaches to your forearm. It assists your biceps brachii in bending your elbow.
• The brachioradialis [3] originates on your upper-arm bone, near your elbow, and attaches close to your wrist. So it helps your biceps brachii bend your elbow and rotate your forearm, but it contributes little to the size of your biceps.
• The biceps brachii is composed of two separate sections, or heads, that unite just before they attach to a forearm bone called the radius.The brachialis attaches to your ulna, the longer of the two forearm bones.
• Your wrist and finger flexors [C] are located on the inside of your forearm. They allow you to bend your wrist forward, and they can be trained with exercises such as wrist curls.
• Your wrist extensors [D] are located on the outside, or "top," of your forearm. They allow you to bend your wrist backward, and they can be trained with exercises such as wrist extensions.
• The muscle on the back of your upper arm is called the triceps brachii [4]. When well-defined, it forms a horseshoe-like shape. Considering its name—triceps—it should be no surprise that the muscle is composed of three different sections, or heads. All three heads start on the back of either your upper arm or your shoulder blade, and then unite so that they attach together on your forearm. As a result, the primary job of your triceps is to straighten your arm. So this muscle is engaged in any exercise in which you straighten your arm against resistance: triceps extensions, triceps pressdowns and, of course, chest and shoulder presses.
• The outer segment of your triceps is called the lateral head [A].
• The middle segment of your triceps is called the medial head (not shown; hidden by the lateral head).
• The inner segment of your triceps is called the long head [B].
Chapter 7:
Quick Reference
• Biceps: ARM CURLS
• Triceps: ARM EXTENSIONS
• Forearms: WRIST & HAND EXERCISES
• The Best Arm Exercises You've Never Done
• The Best Stretch for Your Biceps
• The Best Stretch for Your Triceps
• WORKOUT: Scuplt Perfect Arms
• BONUS WORKOUT: The Biceps Shaper
• BONUS WORKOUT: The Total-Body Arms Workout
Biceps: ARM CURLS
In this chapter, you’ll find 74 exercises that target the muscles of your arms. These exercises are divided among three major sections: Biceps, Triceps, and Forearms. Within each section, you’ll notice that certain exercises have been given the designation Main Move. Master this basic version of a movement, and you’ll be able to do all of its variations with flawless form.
ARM CURLS
These exercises target your biceps brachii, brachialis, and brachioradialis. Your upper-back and rear-shoulder muscles also come into play, since they keep your shoulders stable as you curl a weight in front of your body.
EZ-Bar Curl
A
• Grab an EZ-curl bar with an underhand, shoulder-width grip.
• Your palms should angle inward.
• Let the bar hang at arm’s length in front of your waist.
• Pull your shoulders down and back and hold them that way. Imagine that you’re trying to create as much space between your ears and shoulders as you can.
• Set your feet shoulder-width apart.
B
• Without moving your upper arms, bend your elbows and curl the bar as close to your shoulders as you can.
• Pause, then slowly lower the weight back to the starting position.
• Each time you return to the starting position, completely straighten your arms.
Close-Grip EZ-Bar Curl
• Hold the bar with a narrow underhand grip, your hands about 6 inches apart.
Wide-Grip EZ-Bar Curl
• Hold the bar with an underhand grip that’s about 1½ times shoulder width.
Swiss-Ball Preacher Curl
A
• Kneel over a Swiss ball and rest your upper arms on it.
• Hold the bar with a narrow underhand grip,your elbows bent about 5 degrees.
• Your lower back should be naturally arched.
B
• Without moving your upper arms off the ball, curl the weight toward your shoulders.
EZ-Bar Preacher Curl
• Rest your upper arms on the sloping pad of a preacher bench and hold the bar in front of you, your elbows bent about 5 degrees.
• Your hands should be about 6 inches apart.
• Without moving your upper arms, bend your elbows and curl the bar toward your shoulders.
Reverse EZ-Bar Curl
• Hold the bar with an overhand, shoulder-width grip.
• Your palms should be angled toward each other facing your thighs
Telle Curl
A
• Grab an EZ-curl bar with an over-hand, shoulder-width grip and let the bar hang at arm’s length in front of your waist.
B
• Without moving your upper arms, bend your elbows and curl the bar as close to your shoulders as you can. Hold the bar in that position.
C
• Bend forward at your hips until your forearms are parallel to the floor.
• Keep your lower back naturally arched.
• Hold your upper and lower arms in place when you bend over.
D
• Raise your torso back to an upright position while keeping your forearms parallel to the floor. Your arms will straighten slightly, so that your elbows are bent about 90 degrees.
Standing Dumbbell Curl
A
• Grab a pair of dumbbells and let them hang at arm’s length next to your sides.
• Turn your arms so that your palms face forward.
• Set your feet shoulder-width apart.
B
• Without moving your upper arms, bend your elbows and curl the dumbbells as close to your shoulders as you can.
• Pause, then slowly lower the weights back to the starting position.
• Each time you return to the starting position, completely straighten your arms.
Twisting Standing Dumbbell Curl
A
• Start with a hammer grip, your palms facing each other and next to your thighs.
B
• As you curl the weights, rotate your palms so that you’re using a standard grip in the top position.
• Don’t move your upper arms.
MIX & MATCH
GRIPS FOR VARIATIONS #2-25
Standing Dumbell Curl Grip Positions
Mix and match any of five grips with any of five body positions for 25 different versions of this biceps exercise. Here, you'll see five examples of how the grips and body positions can be paired. But vary the combos frequently for best results.
GRIP POSITION #1:
Standard Grip
Your palms face forward, and you grip the handle in the middle. This is the default dumbbell curl grip.
GRIP POSITION #2:
Offset-Pinky Grip
Your palms face forward, and each pinky finger touches the inside head of a dumbbell. This shifts the way the weight is distributed, providing more variety.
GRIP POSITION #3:
Offset-Thumb Grip
Your palms face forward, and each thumb touches the outside head of a dumbbell. This forces your biceps brachii to work harder to keep your forearm rotated outward as you curl the weight.
GRIP POSITION #4:
Hammer Grip
Your palms face each other. This causes your brachialis muscle to work harder for the entire movement.
GRIP POSITION #5:
Reverse Grip
Your palms face behind you. This exercise targets your brachioradialis but decreases the activity of your biceps brachii. You'll really feel it in your forearms.
Incline Offset-Thumb Dumbbell Curl
• Lie faceup on a bench that's set to a 45-degree incline.
• Use an offset-thumb grip.
• Lying on an incline causes your arms to hang behind your body, which emphasizes the long head of your biceps brachii to a greater degree.
Decline Hammer Curl
• Lie with your chest against a bench that’s set to a 45-degree incline.
• Don’t move your upper arms.
TIP
• This position causes your arms to hang in front of your body, placing more emphasis on your brachialis.
Seated Reverse Dumbbell Curl
• Sit tall on a bench or Swiss ball.
• Use an underhand grip.
• Keep your chest up and your shoulder pulled down and back.
TIP
• Performing the exercise in a seated position may make you less likely to rock your torso back and forth—or “cheat”—as you curl the weights.
Standing Dumbbell Curl
• Stand with your feet shoulder-width apart. (For complete instructions, see the standing dumbbell curl.)
TIP
• Anytime you’re standing, you engage more core muscles than when you’re sitting.
BODY POSITION #5: SPLIT STANCE
Split-Stance Offset-Pinky Dumbbell Curl
• Place one foot in front of you on a bench or step that’s just higher than knee level.
• Use an offset-pinky grip.
TIP
• Putting one foot on a bench forces your hip and core muscles to work harder in order to keep your body stable.
Standing Zottman Curl
A
• Start with a standard grip, your palms facing forward.
B
• Without moving your upper arms, curl the weights toward your shoulders.
C
• At the top of the curl, rotate your wrists outward so your palms face forward. Slowly lower them in that position.
D
• Slowly lower the weights back down.
• Don’t move your upper arms as you lower your forearms.
• Rotate your wrists and dumbbells back to their starting position, and repeat.
Static Curl
• Grab a dumbbell with your right hand and stand behind a raised incline bench.
• Place the back of your upper arm across the top of the bench.
• Lower the dumbbell until your arm is bent about 20 degrees.
• Hold that position for 40 seconds to build more muscle, or hold for 6 to 8 seconds for greater gains in strength. Then repeat with your left arm. That’s one set.
Dumbbell Curl with Static Hold
A
• Grab a pair of dumbbells and let them hang at arm’s length next to your sides, your palms facing forward.
• Raise your left forearm so your elbow is bent 90 degrees and hold it there.
B
• Perform a set of dumbbell curls with your right arm. After you’ve finished all your reps, switch arms, performing the static hold with your right arm and curling with your left.
Hammer Curl to Press
A
• Let the dumbbells hang at arm’s length at your sides, your palms facing each other.
B
• Curl the dumbbells toward your shoulders.
C
• Press the dumbbells above your head until your arms are straight.
Split-Stance Hammer Curl to Press
A
• Stand tall, with one foot in front of you and placed on a bench or step that’s just higher than knee level.
• Let the dumbbells hang at arm’s length at your sides, your palms facing each other.
B
• Curl the dumbbells toward your shoulders.
C
• Press the dumbbells above your head until your arms are straight.
Cable Alternating Flex Curl
A
• Stand between the weight stacks of a cable crossover station and grab a high-pulley handle in each hand.
• Hold your arms out to the sides so they’re parallel to the floor but slightly bent.
• Set your feet shoulder-width apart, with your knees slightly bent.
• Keep your upper arm in the same position from start to finish.
B
• Without moving your left arm, curl your right hand toward your head.
• Slowly allow your right arm to straighten, then repeat the move with your left arm.
Cable Curl
A
• Attach a straight bar to the low pulley of a cable station.
• Grab the bar with a shoulder-width, underhand grip and hold it at arm’s length.
B
• Without allowing your upper arms to move, curl the bar as close to your chest as you can.
• Pause, then lower back to the starting position.
Cable Hammer Curl
A
• Attach a rope to a low-pulley cable and stand 1 to 2 feet in front of the weight stack.
• Grab an end of the rope in each hand, your palms facing each other.
• Pull your shoulders down and back and hold them that way.
B
• With your elbows tucked at your sides, slowly curl your fists up toward your shoulders.
• Pause, then lower back to the starting position.
Triceps: ARM EXTENSIONS
These exercises target your triceps brachii. Your upper-back and rear-shoulder muscles come into play, too, since they keep your shoulders stable as you perform the movements.
EZ-Bar Lying Triceps Extension
A
• Grab an EZ-curl bar with an overhand grip, your hands a little less than shoulder-width apart.
• Lie faceup on a flat bench and hold the bar with your straight arms over your forehead so that your arms are at an angle.
• Keep your feet flat on the floor.
B
• Without moving your upper arms, bend your elbows to lower the bar until your forearms are just past parallel to the floor.
• Pause, then lift the weight back to the starting position by straightening your arms.
Incline EZ-Bar Lying Triceps Extension
• Instead of lying on a flat bench, perform the movement on an incline bench. Set the backrest to a 30-degree angle.
Swiss-Ball EZ-Bar Lying Triceps Extension
• Instead of lying on a flat bench, perform the movement while lying with your middle and upper back placed firmly on a Swiss ball. Raise your hips so that your body forms a straight line from your knees to your shoulders.
Static Lying Triceps Extension
• Lower the bar until your elbows are bent 90 degrees.
• Hold that position for 40 seconds to build more muscle, or hold for 6 to 8 seconds for greater gains in strength. That’s one set.
Lying Triceps Extension to Close-Grip Bench Press
• Start by doing an EZ-bar lying triceps extension, performing as many reps as you can until you start to struggle. Then, without changing the position of your hands, immediately switch to a bench press. Complete as many reps as you can with perfect form.
EZ-Bar Overhead Triceps Extension
A
• Grab an EZ-curl bar with a shoulder-width, overhand grip.
• Stand as tall as you can, with your feet shoulder-width apart.
• Hold the bar at arm’s length over your head.
• Your arms should be completely straight.
• Pull your shoulders down and back and hold them that way.
• Brace your core.
B
• Without moving your upper arms, bend your elbows to lower the bar behind your head until your forearms are at least parallel to the floor.
• Pause, then return the bar to the starting position by straightening your arms.
Seated EZ-Bar Overhead Triceps Extension
A
• Instead of standing, sit upright on a flat bench.
B
• Without moving your upper arms, bend your elbows and lower the bar.
Swiss-Ball EZ-Bar Overhead Triceps Extension
A
• Instead of standing, sit upright on a Swiss ball.
B
• Keep your upper arms still, bend your elbows, and lower the bar until your forearms are at least parallel to the floor.
Dumbbell Lying Triceps Extension
A
• Grab a pair of dumbbells and lie faceup on a flat bench.
• Hold the dumbbells over your head with straight arms, your palms facing each other.
• Your arms should be angled back slightly
B
• Without moving your upper arms, bend your elbows to lower the dumbbells until your forearms are beyond parallel to the floor.
• Pause, then lift the weights back to the starting position by straightening your arms.
Alternating Dumbbell Lying Triceps Extension
• Grab a pair of dumbbells and lie on your back on a flat bench, with your palms facing each other and your arms straight.
• Instead of lowering both dumbbells at once, lower them one at a time, in an alternating fashion.
Swiss-Ball Dumbbell Lying Triceps Extension
• Instead of lying on a flat bench, perform the movement with your middle and upper back placed firmly on a Swiss ball, and raise your hips so they’re in line with your torso.
• Without moving your upper arms, bend your elbows to lower the dumbbells until your forearms are beyond parallel to the floor.
Lying Dumbbell Pullover to Extension
A
• Grab a pair of dumbbells and lie faceup on a flat bench.
• Hold the dumbbells directly over your shoulders.
• Your palms should be facing each other.
B
• Without moving your upper arms, bend your elbows to lower the dumbbells until your forearms are parallel to the floor.
C
• Without changing the bend in your elbows, lower the dumbbells back beyond your head as far as you comfortably can.
• Pause, then reverse through each phase of the movement, back to the starting position.
Dumbbell Overhead Triceps Extension
A
• Grab a pair of dumbbells and stand tall with your feet shoulder-width apart.
• Hold the dumbbells at arm’s length above your head, your palms facing each other.
• Your arms should be completely straight.
B
• Without moving your upper arms, lower the dumbbells behind your head.
• Pause, then straighten your arms to return the dumbbells to the starting position.
Seated Dumbbell Overhead Triceps Extension
A
• Instead of standing, sit upright on a flat bench.
• Your palms should be facing each other.
B
• Without moving your upper arms, lower the dumbbells until your forearms are at least parallel to the floor.
Swiss-Ball Dumbbell Overhead Triceps Extension
• Instead of standing, sit upright on a Swiss ball.
• Your arms should be straight.
• Your feet should stay on the floor.
• Without moving your upper arms, lower the dumbbells until your forearms are at least parallel to the floor.
• Keep your core tight and don’t allow your body to lean backward or forward.
• Pause, then straighten your arms to return the dumbbells to the starting position.
Cable Overhead Triceps Extension
A
• Attach a rope handle to the high pulley of a cable station.
• Grab the rope and stand with your back to the weight stack.
• Stand in a staggered stance, one foot in front of the other.
• Bend at your hips until your torso is nearly parallel to the floor.
• Keep your lower back naturally arched.
• Hold an end of the rope in each hand behind your head, with your elbows bent 90 degrees.
B
• Without moving your upper arms, push your forearms forward until your elbows are locked.
• Allow your palms to turn downward as you completely straighten your arms.
• Pause, then return to the starting position.
Triceps Pressdown
A
• Attach a straight bar to the high pulley of a cable station.
• Bend your arms and grab the bar with an overhand grip, your hands shoulder-width part. (Allow your elbows to bend more than 90 degrees.)
• Tuck your upper arms next to your sides.
• Pull your shoulders down and back and hold them that way for the entire movement.
B
• Without moving your upper arms, push the bar down until your elbows are locked.
• Don’t lean forward or back as you perform the exercise.
• Slowly return to the starting position.
Underhand-Grip Triceps Pressdown
• Hold the bar with an underhand grip.
Rope Triceps Pressdown
• Hold an end of the rope with each hand, your palms facing each other.
• As you pull the bar down, rotate your wrists and palms toward the floor.
Single-Arm Rope Triceps Pressdown
A
• Hold an end of the rope with your right hand, your palm facing in.
B
• Complete the prescribed number of reps with your right arm, then immediately do the same number with your left arm.
Dumbbell Kickback
A
• Place your left hand and left knee on a flat bench.
• Your lower back should be naturally arched and your torso parallel to the floor.
• Hold your right upper arm so that it’s parallel to the floor, with your elbow bent.
B
• Without moving your right upper arm, raise your forearm until your arm is completely straight.
• Reverse the movement back to the starting position.
Forearms: WRIST & HAND EXERCISES
These exercises target either your wrist flexors or wrist extensors, forearm muscles that contribute to gripstrength. The muscles of your hands, fingers, and thumbs, which are also important for a strong grip, are trained with many of the exercises as well.
Wrist Curl
A
• Grab a pair of dumbbells with an underhand, shoulder-width grip.
• Kneel in front of a bench.
• Your lower back should be naturally arched.
• Place your forearms on the bench so that your palms are facing up and your hands are hanging off the bench.
• Allow your wrists to bend backward from the weight of the dumbbells.
B
• Curl your wrists upward by raising your palms toward your body. The movement should only occur from your wrists.
• Reverse the movement to return to the starting position.
Wrist Extension
A
• Grab a pair of dumbbells with an overhand, shoulder-width grip.
• Kneel in front of a bench.
• Place your forearms on the bench so that your palms are facing down and your hands are hanging off the bench.
• Allow your wrists to bend forward from the weight of the dumbbells.
B
• Extend your wrists upward by raising the backs of your hands toward your body.
• Reverse the movement to return to the starting position.
Bar Hold
• Set a barbell on a rack at the level of your hips, and load it with a heavy weight.
• Grab the bar with an overhand grip that’s beyond shoulder width. (The wider your grip, the harder the bar is to hold—in a good way.)
• Dip your knees to lift the bar off the rack, then hold it for the appropriate amount of time for your goal. For maximum strength, choose the heaviest weight you can hold for about 20 seconds. To build more muscle, choose the heaviest that you can hold for about 60 seconds.
Hex Dumbbell Hold
• Grab the top of a hex dumbbell with each hand. (You can also work each hand separately.) Hold the dumbbell for the appropriate amount of time for your goal.
• For maximum strength, choose the heaviest weight you can hold for about 20 seconds. To build more muscle, choose the heaviest that you can hold for about 60 seconds.
Farmer’s Walk
• Grab a pair of heavy dumbbells and let them hang naturally, at arm’s length, next to your sides.
• Walk forward for as long as you can while holding the dumbbells.
• If you can walk for longer than 60 seconds, use a heavier weight.
Plate Pinch Curl
A
• Grab a pair of light weight plates in your right hand.
• Hold the two plates together with your fingers and thumb by pinching the plates. (If you have the option, you should pinch the smooth side of the plates.)
• Let the plates hang at arm’s length next to your sides.
B
• Without moving your upper arms, bend your elbows and curl the weights as close to your shoulders as you can.
• Slowly lower the weights back to the starting position.
THE BEST ARM EXERCISES YOU’VE NEVER DONE
Triple-Stop EZ-Bar Curl
What makes these moves so special? They require you to stop for 10 seconds at three different positions as you perform the movement. Pausing at each point increases strength at that joint angle and 10 degrees in either direction. So this helps eliminate any weak points you might have. It also keeps your muscles under tension for more than 30 seconds each set, a key for building muscle. You can apply the technique to nearly any variation of the arm curl or arm extension.
A
• Do an EZ-bar curl, but as you lower the bar, pause for 10 seconds each at the three positions shown. One complete repetition is one set.
B
• First stop: You’ve lowered the bar about 2 inches.
C
• Second stop: Your elbows are bent 90 degrees.
D
• Third stop: A couple of inches before your arms are straight.
Triple-Stop Lying Dumbbell Triceps Extension
A
• Do a lying dumbbell triceps extension, but pause for 10 seconds each at the three positions shown. One complete repetition is one set.
B
• First stop: You’ve lowered the weights about 4 inches.
C
• Second stop: Your elbows are bent about 90 degrees.
D
• Third stop: Lower the weights to the bottom position of the exercise.
THE BEST STRETCH FOR YOUR BICEPS
Biceps Stretch
Why it’s good: This stretch loosens your biceps. When these muscles are stiff, your arms look permanently bent. Biceps stiffness also negatively affects the range of motion of your shoulders.
Make the most of it: Hold this stretch for 30 seconds for each arm, then repeat twice for a total of three sets. Perform this routine daily.
A
• With your right arm straight, reach behind you toward a bar that’s below shoulder level and grasp the bar with an underhand grip, your palm facing up.
• Shift your weight forward until you feel a comfortable stretch in your biceps. Hold, then repeat with your left arm.
THE BEST STRETCH FOR YOUR TRICEPS
Overhead Triceps Stretch
Why it’s good: This stretch loosens your triceps. When this muscle is tight, you may have trouble reaching over your head. That’s because triceps tightness compromises your shoulder’s range of motion.
Make the most of it: Hold this stretch for 30 seconds for each arm, then repeat twice for a total of three sets. Perform this routine daily.
A
• Reach over your head with your right arm, then bend your elbow so that your hand drops behind your head.
• Grasp your right elbow with your left hand and gently pull your right arm farther behind your head. When you feel a stretch in the back of your upper arm, hold the position for the prescribed amount of time. Then switch arms and repeat.
SCULPT PERFECT ARMS
The key to a great arm workout: Keep it simple. And in fact, the best approach is to save exercises that target your arms for the end of your workout. After all, your arms are involved in every upper-body exercise. So if they tire out early, you won’t be able to work the muscles of your chest, back, and shoulders as hard. Try this total-arm workout from Charles Staley, author of Escalating Density Training. It’s designed to give your arms the work they need to firm up fast, without requiring that you ever increase the duration of your workout. Instead, you’ll simply do more work in less time—a little-known secret for shaping your muscles.
What to do: Choose one exercise from the Biceps section of this chapter, and one exercise from the Triceps section. For each, select the heaviest weight that allows you to complete 10 repetitions. (Just ballpark it.) Then start your stopwatch, and do five reps of the decline hammer curl, followed by five reps of the triceps exercise. Rest for as little or as long as you want, and repeat. Continue to alternate back and forth in this manner for 10 minutes. At any time, you can drop your reps as desired. So as you fatigue, you might just do a set of three reps or two reps—go by feel. However, make sure to keep track of the total reps you perform in the 10 minutes. Then, in your next workout, try to beat that number. Repeat this routine every 4 days.
BONUS WORKOUT: THE BICEPS SHAPER
Your biceps muscles are composed of both fast-twitch and slow-twitch muscle fibers. So to completely train your arms, you need to make sure you work all of these fibers. Try this three-move routine twice a week for 4 weeks. It hits your fast-twitch fibers with heavy weights and low repetitions, a combination of your fast- and slow-twitch fibers with medium weights and repetitions, and your slow-twitch fibers with light weights and high repetitions. You’ll perform the first exercise with your arms behind your body, the second with your arms in line with your body, and the third with your arms in front of your body, to help hit the entire complex of fibers that make up your biceps.
What to do: Do this workout as a circuit, performing one set of each exercise after the next, with no rest in between. After you’ve completed one circuit, rest for 2 minutes, then repeat the routine one or two more times. Choose any exercise from the menu, but make sure that you don’t use the same grip (standard, hammer, offset-pinky, offset-thumb) on any of the movements. And to keep your muscles growing, choose new exercises every 4 weeks. For even more variety, you can also switch the order of exercises. So you might place the Exercise 3 movement first in your workout, the Exercise 1 movement second, and the Exercise 2 movement last, and so forth.
EXERCISE 1
Choose any one of these movements, and do six repetitions.
EXERCISE 2
Choose any one of these movements, and do 12 repetitions.
EXERCISE 3
Choose any one of these movements, and do 25 repetitions.
BONUS WORKOUT:
THE TOTAL-BODY ARMS WORKOUT
Shape your arms as you burn fat all over, with this total-body workout plan from Craig Ballantyne, MS, CSCS, owner of TurbulenceTraining.com. It’s designed to work all your muscles, but one routine zeroes in on your triceps—using the single-arm shoulder press, close-hands pushup, and lying dumbbell triceps extension—and the other prioritizes your biceps, with both the kneeling underhand-grip lat pulldown and the dumbbell curl. The end-result: Toned arms—and a toned body.
What to do: Alternate between Workout A and Workout B three days a week, resting at least a day between each session. So if you plan to life on Monday, Wednesday, and Friday, you’d do Workout A on Monday and Friday, and Workout B on Wednesday. The next week, you’d do Workout B on Monday and Friday, and Workout A on Do this workout three days a week, resting at least a day between each session. For each routine, do the exercises as a circuit, performing one movement after the other without resting. Once you’ve completed the entire circuit, rest for 2 minutes, and repeat one to two times.
One special note on the close-hands pushup: Perform the exercise as directed, but if you can’t complete at least six repetitions, do the same movement with your hands on an inclined surface (as you would for the incline pushup). Simply find a height that allows you to complete at least 6 repetitions before you start to struggle. Then each time you do the workout, perform as many reps of the close-hands pushup as you can using this same guideline. (For more explanation, see “How Much Weight Should I Use?".)
Workout A
| EXERCISE | REPS | |
| 1. | Dumbbell Deadlift or Barbell Deadlift | 8 |
| 2. | Single-Arm Dumbbell Shoulder Press | 8 |
| 3. | Dumbbell Split Squat | 8 |
| 4. | Close-Hands Pushup | AMAP* |
| 5. | Lying Dumbbell Triceps Extension | 12 |
*As many as possible
Workout B
| EXERCISE | REPS | |
| 1. | Kneeling Underhand-Grip Lat Pulldown | 12 |
| 2. | Swiss-Ball Leg Curl | 15 |
| 3. | Dumbbell Stepup | 10 |
| 4. | Swiss-Ball Rollout | 10 |
| 5. | Dumbbell Curl | 8 |