Armed and Dangerous Workout

Sculpt strong shoulders, biceps and triceps with this workout. No more hiding your arms in sweaters, go sleeveless this holiday season! Show off those guns! Follow up this arm workout with 30 minutes of your choice of cardio and enjoy the results.

What you’ll need: 5-12 lb dumbbells

Workout: Complete the workout below, each exercise complete 12-15 reps, 2 sets, 3 times weekly…every other day. Complete the entire workout and repeat for a total of 2 sets. Rest 15-30 seconds after each exercise.

Shoulders:
Rear Delts
Side Raises
Front Raises
Triceps:
Triangle Push-Up
Skull Crusher
Dumbbell Tricep Extension (Standing)
Biceps:
Dumbbell Curl
Hammer Curl
Negative Bicep Curl

Rear Delts

Side Raises

Front Raises

Triangle Push-Up

Skull Crusher

Dumbbell Tricep Extension (Standing)

Dumbbell Bicep and Hammer Curl

Negative Bicep Curl

Participants of this workout should speak with their doctors about their individual needs before starting any exercise program. This Web site is not intended as a substitute for the medical advice and supervision of your personal physician. Any application of this or any other exercise routine set forth in this program is at the viewer’s discretion and sole risk. See your physician before beginning any exercise program. This is especially important if your family has a history of heart disease, high blood pressure, high cholesterol, diabetes, arthritis, obesity, cigarette smoking, or other health conditions.