Sculpting arms

Arms are one of my favorite things to focus on in the gym. I hate the feeling of the turkey gobble shake when you are waving to that long lost friend of yours across the room. This little arm circut will help in getting the gobble gone.

If you don't have access to a gym....that's OK, there are ways to do this at home. If you don't have weights at home try this: Save your gallons milk or orange juice containers, clean them out and fill them up with water....Don't throw away the cap, you will need that too. A gallon equals 8lbs. That is a great weight to start out at. Obviously it is more than five and less than ten....just right.

This can all be done with your free weights or gallon jugs.

Sculpting arms:
Start out with Curls

Simultaneously:
Standing regular curl 1x8
Standing Hammer curl 1x8

Alternating:
Standing Regular Curl 1x8
Standing Hammer Curl 1x8
(Try not to rest during these two series)

Lying triceps pullovers 1x10
(Works both triceps and abs)

Close grip bench press 3 x 8

Series:
Arms straight in front 1 x 8
Arms to side 1x 8
Standing Fly’s with legs bent 1 x 8
(Do this series 2 x)

Challenge yourself:
After doing the arm workout, do a burnout set of pushups. Make a goal of 10 or 15 and let'em rip.

*I like to up my reps as I go. I think that 8 is a great starting point...just like the gallon jugs. Feel free to adjust the reps.

And remember, after every workout cool down with stretching and an ab series of at least 100 abs.