I get email after email from men and women asking how can I burn out my arms and get them tighter or how can I push past a plateau of not getting sore anymore. Girls always want more definition in their arms while guys always want more size in their arms. So I created an intense arm workout that both GUYS AND LADIES can do that will give you both what you want just adjust the weight according to your fitness level and I guarantee you your arms will be feeling amazing!

Repeat Each Circuit performing Exercises back to back with no rest in between. Complete Each Circuit in sequential order for a total of 3 rounds each so it looks something like this: Circuit 1>Circuit 2>Circuit 3>Rest….. Circuit 1>Circuit 2>Circuit 3>Rest…Circuit 1>Circuit2>Circuit 3>Rest

Perform 12-15 reps on each exercise. Choose a weight that is heavy, but still moderate enough that you are able to complete all of the reps. If you are able to do more then 15 reps then you need to increase your weight. The last circuit I included pictures for the less familiar exercises so you know exactly how to perform them!

Circuit 1:

Body Weight Push-ups

Overhead Tricep Extension

Bench Dips

Rope Push Downs

Circuit 2:

Seated Incline Dumbbell Curls

Straight Bar Preacher Curls

Standing Alternating Dumbbell Curls

Hammer Curls

Circuit 3:


Reverse Grip Curls

Reverse Grip Curls

Skull Crushers

Skull Crushers



Cross Body Hammer Curls

Tricep Pushdown

Tricep Pushdown

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