How To Get Lean Toned Arms in 90 days or Less!

The other day I was talking to this girl after Zumba class and she asked me how to get toned arms.  I told her that it all starts with a nice set of shoulders because they frame the arms and the back.  Your shoulders create the outline and you can have nice arms but without the frame, they won’t look great.  Getting toned arms is easy because your upper body generally has less fat than other places.  All you need to do is to get the proper nutrition and work the muscles in your arms and shoulders and you’ll look great sleeveless.

 

Get Toned Arms with These Workouts

 

Start your workout with some front and side lateral raises.  This exercise works and strengthens your shoulder muscles and improves your poster. You’ll want to use some weights and transition between front and side with very little rest.  Pick a weight that you can do 3 sets of 15 to 20 reps each, weight should be challenging but achievable.

 

Front and Lateral Raises

  • Lateral Raises

Start with some lateral raises; stand with your feet apart and bend your knees slightly and raise your arms to the sides.  Raise them shoulder high and squeeze your shoulder blades then slowly lower them back down.  Start with 3 sets of 15 to 20 reps each, weight should be challenging but achievable.

 

  • Front 

When doing front raises stand as you did with the lateral raises and put the weights on your thighs.  Raise your arms shoulder high and slowly bring them back down, start with 3 sets of 15 to 20 reps each, weight should be challenging but achievable.

Front and Lateral Raises

 

  • Front and Lateral Combined

For this exercise, you are going to do three sets of 15 to 20 standing with your feet apart.  Bend your knees slightly and raise your arms to the sides. Keep your arms up and bring the weights in front of you and return them back to the sides then back down to the starting position.

 

  • Upright Rows

After doing front and lateral raises you are going to do some upright rows.  This exercise is done holding a dumbbell in each hand holding the weights in front of your thighs.   Bring the weights up to your chest keeping your elbows parallel to the floor.  Looking at the motion it’s the same as rowing a boat, hence the name of the exercise.  Start with 3 sets of 15 to 20 reps each, weight should be challenging but achievable. Doing these exercises will give those sexy toned arms a great base to sit on. and repeat the exercise in a set of 10.

 

Curls

Your biceps are the strongest arm muscles and give you the toned look when you work them right.  You’ll be doing different curl exercises so choose some weights that you can do 15 or 20 curls.  Start your sets by standing with your dumbbells and your hands at your side.  Keep your feet shoulder-width apart and your palms facing you.  Raise your weights rotating slowly until you touch your shoulders and slowly drop them back to your sides.  Remember start with 3 sets of 15 to 20 reps each, weight should be challenging but achievable.

Switch up your routine with concentration curls.  Sit on a chair with your legs spread and lean forward.  Grab the weight you are going to work with and place your elbow above your knee.  Slowly lower your arm towards the floor extending the arm all the way down then bring it back up.  You want to do 3 sets of 15 to 20 twice a week so you can tone your biceps.

 

Triceps Kickbacks

 The triceps are the large 3 headed muscle under the arm that let you extend your elbow.  For these exercises, you are going to pick your weights so you can do 10-15 repetitions.  Start by standing straight and holding the weight in your hand, then bring your leg forward so your weight is evenly balanced on both feet.  Keep your back straight and bend over then place your hand without the weights on your forward thigh.  Bring your weight slightly so that your weight is close to your ribs.  Straighten your arm back to the starting position and repeat this movement 3 sets of 10-15 weight should be challenging but achievable.

 Triceps Kickbacks

 

Single Arm Chest Fly’s

You should be doing chest exercises so your shoulders have stability.  To end your workout you’ll be adding a ball so you get better results from your core and chest.  You’ll be doing single-arm chest flye’s.  Put your shoulders on the ball, hips lifted, and both hands over your chest holding light weights. Slowly lower one arm extended to the side, pause, and return to center. Perform 3 sets of 15 to 20 reps each, weight should be challenging but achievable.

 

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By:  Moraima Buonafede