Wednesday Workout: Awesome Arms

Functional workouts are great. We do a lot of them here on Wednesday Workout. They work your entire body as a whole, to improve your fitness, strengthen your core, enhance your sport, prevent injury, and just make life more, well, do-able. Think of exercises like squats, push ups, burpees, and lunges, that work multiple muscles at once.

But sometimes it is useful and, well, fun, to put the spotlight on smaller exercises, really target individual muscle groups to specifically increase their strength and, let’s be honest, their appearance.

That’s what we’re doing today with this Awesome Arms workout. By doing these exercises which isolate your biceps, triceps, and deltoids, you can correct muscle imbalances, strengthen the individual muscles (which can improve your functional exercises), and get the cut you’ve been looking for.

Depending on your regular workout program, you can intersperse the Awesome Arms exercises into your regular mix, or do the whole Awesome Arm workout on its own once or twice a week. Remember to use weights that are heavy enough to allow 10-12 repetitions on the arm exercises, 12-15 reps on the shoulders. Move slowly and with good form.

And finally, remember that you can work your arms until they all off, but if you don’t eat right and burn some calories with some kind of cardio exercise, all that muscle tone will remain hidden.

What is your favorite arm-defining move?

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    • says

      Me too! When I’m in really good shape I like to use a squat rack, put my hands on one side, feet on the other. Probably only works well for us tall girls, though. :-)
      Debbie recently posted…Wednesday Workout: Awesome ArmsMy Profile

  1. says

    My arms are definitely my most favorite part of my body to see definition! Thanks for the workout! I love doing bicep curls. I love seeing how big my bicep gets when I curl up (: Makes me feel strong!

  2. says

    I miss these! They are so low on the priority list that I’ve put them aside for awhile – I enjoyed tricep kick-backs fr a while. Now I’m finding that compound movements like assisted pull-ups and push-ups are doing something similar. But not quite Debbie arms!
    Kate recently posted…Marathon Overload Video – Kate StyleMy Profile

    • says

      Haha, thanks. Yeah, I actually love triceps pushups. When I started doing yoga, it made a huge difference in the definition of my triceps. Thank Chaturangas! (See the picture that pops up in the bottom right corner :-)) The nice thing about these type of exercise is that it gives you balance, strength and appearance-wise, especially if you are a lot stronger or weaker on one side.
      Debbie recently posted…Wednesday Workout: Awesome ArmsMy Profile

    • says

      It’s all about balance. If you’re doing compound exercises for your chest, back and shoulders, you’re hitting the bi’s & tri’s. These are just nice once in a while to add definition and to balance strength.
      Debbie recently posted…Wednesday Workout: Awesome ArmsMy Profile

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