We all want to better our bodies, whether it’s to become stronger and be able to run long distances, or to improve our overall physique. This workout is designed specifically to work your arms, making you stronger and adding definition. Perform each move for the correct amount of reps and sets to fully blast those muscles!
Bench dips
Sitting on a bench, place your hands on either side of your body, keeping your elbows in close.
Position yourself on the bench so your bottom is off the side, with your legs straight out either in front of you on the floor or on a raised surface.
Lower yourself down until your bottom is almost touching the floor. Your arms should be bent at a right angle and your elbows should be close to your sides. Then, extend your arms fully, activating the triceps.Complete 12 to 15 reps, then rest for 30 seconds before performing another two sets.
Barbell bicep curls
Standing upright, engage your core and hold the barbell with your arms fully extended. Curl the bar up to your chin, performing seven curls to just below your chest.
After this, complete seven curls from the bottom to just above your waist, before finishing with seven complete reps from bottom to top.
Perform 21 reps in total, then rest for 45 seconds before repeating three times.
Skull crushers
Lie back on a bench, holding two dumbbells above your head with your arms fully extended.
Slowly bring the dumbbells behind your head, keeping your elbows in close as you do this.
Then extend your arms up fully and repeat. Complete 15 to 20 reps, releasing slowly down for three seconds on each rep. Rest for 30 seconds and perform for another two sets.
Seated dumbbell curls
Sit on the edge of a bench, engage your core and, with your arms fully extended by your sides, curl the dumbbells up to your chin.
You can perform this exercise with both of your arms moving together, or by alternating arms one at a time.
Complete 15 to 20 reps, releasing your arms down for three seconds on each rep. Rest for 30 seconds before doing another two sets.
Close handed press ups
Start in the press up position, with your hands either side of your torso with your elbows close to your body, rather than in line with your shoulders.
Fully extend your arms until you are off the floor, and then as you descend back to the ground, hold for three seconds before pushing back up again.
Complete 10 reps with a three second hold. Rest for 10 seconds and repeat four times.
Hammer curls
Start with your arms either side of you and raise the dumbbells up until they reach shoulder-level.
Pause briefly at the top before bringing your arms back down again, ensuring that you extend them fully with each rep.
Perform 12 to 15 reps, then rest for 30 seconds before completing another two sets.
Dumbbell kickbacks
Hold a dumbbell in each of your hands, keeping your elbows close to your sides. Bend over slightly towards the floor, with your back straight and knees bent.
While bending over, extend your arms fully out behind you with your elbows locked by your side. Flex your triceps, hold for two seconds and release.
Perform 12 to 15 reps, with a two second hold after each rep. Rest for 30 seconds before completing another two sets.
Bicep curl shoulder press
Hold a dumbbell in each hand with your arms fully extended by your sides. Curl the dumbbells up to just below your chin.
From here, twist the dumbbells and raise them up above your head into a shoulder press.
Perform 12 to 15 reps, then rest for 30 seconds and repeat for another two sets.
Credit: Personal trainer: Alex Millington, Hair and make-up: Jo Adams, Model: Amanda Piery, W Model Management, Clothing and trainers: Pure Lime, Equipment: Dumbbells and bench: studio’s own, Barbell: Les Mills, Studio: Cliqq Studios.
Now that you’ve worked those arms, don’t skip leg day! Take a look at our exercises to build up the muscles in your legs.
