Quick Arms and Shoulders

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Quick Arms and Shoulders
By: Matt Heringer

The trick to getting shapely arms is to do them often and with exercises that focus on long movements. A major concern that women have is that they don't want their arms to look like the meat head that is grunting next them. First, 95% of women simply can not get big arms for one reason, you don't have the hormones to do it. Second, the density of the muscle in the arm is far lower than that of Grung, the meat head next to you. Therefore, your arms will shape up but not bulk. Another fast way to get the arms in shape is to do cardio work that involves the arms. For example, a Body Sculpting class that involves light weights and/or bands will tone up the arms more quickly that just weights alone. An important training tip here is to make sure that you go through full ranges of motion (arms start and finish in a fully extended position) when doing the exercises. This will help to keep the muscles long and will give a better shape to them as well.
Here is a quick routine to tone the iggly wiggly out of the arms.

Beginners 2 sets 15 reps; Intermediate 3-4 sets 15 reps; Advanced 5 sets 20 reps
          
    Start with:
        1) Dumbbell Curls and Press Over the Head
        2) Bench Dips
        3) Dumbbell Front and Lateral Raises
      
    Next Series:
        1) Straight Bar Curls
        2) Dumbbell Kick Backs with Twist
        3) Jump Rope 12 min -
               - 20 seconds of jumping, 40 seconds of rest (beginners)
               - 30 seconds of jumping, 30 seconds off (intermediate)
               - 45-60 seconds jumping, 30 seconds off  (advanced)

This routine will shape the arms nicely. The cardio work you will get from jump roping will trim the fat off of the body and quickly get things moving in the right direction. The routine is meant to be done every other day and don't worry about taking a long rest in between sets.

Follow the 3 G's: Get in, Get it done, Get out. You should spend about 20 minutes max on this routine.