This is a little workout I have put together to focus on my arms. I try to use a weight heavy enough to be hard work the whole workout but really burns on the last few. I remember my first really tough arms session. The next day I could barely drink a cup of tea! Now my arms are used to it, they ache but have never been as bad.
Each exercise do three sets of 15 reps. Give yourself about 30 seconds to rest in between each set.
- Press ups
- Triceps kick backs
- Cross chest curls (bicep curls going to opposite shoulder)
- Thrusters
- Hammer Curls
- Lateral Raises
- Overhead shoulder press
- Pull overs
- Bent over row
- Front raises
Finish with a Tabata (20 seconds of exercise and 10 seconds of rest x 8)
Speed bag / rotating punches) spin your arms like you are working a speed bag in a boxing gym.
