Armed and Dangerous Workout

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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.

Equipment Needed:  2 sets of dumbbells (5-12 lbs)

What to Do: 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.


1. Rear Delts
2. Side Raises
3. Front Raises
1. Triangle Push-Up
2. Skull Crusher
3. Dumbbell Tricep Extension (Standing)
1. Dumbbell Curl
2. Hammer Curl
3. 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.

6 Comments on "Armed and Dangerous Workout"

  1. Shawna  November 26, 2012

    I have the weakest, flabbiness arms ever! I started this workout today, and I am committed to keeping it up until I see results!!

  2. Dawn  February 5, 2013

    How do you do the negative bicep curl if you are by yourself? The trainer on the video says you can use a machine, what machine would that be?? Thanks!

    • Skinny Ms  February 5, 2013

      Hi Dawn,
      There is an actual machine in some gyms called a bicep machine that allows you to do a negative bicep curl. Doing negative bicep curls with a partner is recommended for spotting purposes, especially if you’re a beginner. However, if you’re not lifting super heavy weights and have experience using free weights, you do have the option of doing the negative bicep curl by yourself. Just be sure to check your form out in the mirror and don’t rush the exercise. Good luck, let us know how you do!

  3. Teshara  February 1, 2015

    Hi i have flabby triceps so I will do the tricep exercises with heavy weights, but my biceps seem to be ok, so should i do bicep exercises with light weights? (2kg)?, will doing heavy weights make them bulky or shall i do biceps with heavy weights too?

    • SkinnyMs  February 2, 2015

      Teshara, If you use heavier weights for the biceps workout, no your biceps will not become bulky.


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