Building Tone Arms
Jun 28, 2012
Tone and define your arms with this 4 week plan
Building great arms starts with a program that focuses on more than just arms. After all what did you expect? A workout that only had you rolling into the gym with a single arm workout in hand? No, The idea behind a great programmer (someone who writes actual properly periodized programs) is someone who understand that the body is a machine that has all parts and when all parts are being worked it helps the rest if it grow.
If the people who don't do legs would understand that to get the rest of their body to grow they actually HAVE to do legs they would see much better results. The arms as any other part of your body will grow when a complete program (not just one specifically targeted for that muscle group) is executed. In the below plan I give you a full program to execute that is guaranteed to add some serious size, or for women some serious toning to your arms.
My recommended nutritional Meal Plan is to get the Ebook from Our Physique Athlete Specialist Vince Andrich.
If the people who don't do legs would understand that to get the rest of their body to grow they actually HAVE to do legs they would see much better results. The arms as any other part of your body will grow when a complete program (not just one specifically targeted for that muscle group) is executed. In the below plan I give you a full program to execute that is guaranteed to add some serious size, or for women some serious toning to your arms.
My recommended nutritional Meal Plan is to get the Ebook from Our Physique Athlete Specialist Vince Andrich.
Get The Nutritional Guide Here
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Machine Leg Press Both Legs | 3 | 15 | Legs |
| Dumbbell Front Squat | 4 | 6 | Legs |
| Walking Lunge | 4 | 8 | Legs |
| Standing Calf Raise | 4 | 20 | Legs |
| Barbell Incline Bench Press On Bench | 3 | 15 | Chest |
| Reverse Grip Incline Bench Press | 3 | 6 | Chest |
| Laying on Bench Dumbbell Flys Both Arms | 3 | 15 | Chest |
| DB Cross Body Hammer Curls | 3 | 12 | Arms |
| SUPER-SET | 0 | 0 | TIPS |
| Laying On Bench Dumbbell Tricep Extension Alternating Arms | 3 | 15 | Arms |
| Seated Barbell Biceps Curl | 3 | 12 | Arms |
| SUPER-SET | 0 | 0 | TIPS |
| Standing Kickbacks Both Arms With Band | 3 | 25 | Arms |
| Standing Bicep Curl Barbell With Band Both Arms | 3 | 20 | Arms |
| SUPER-SET | 0 | 0 | TIPS |
| Dumbbell Overhead Triceps Extension Both Arms | 3 | 20 | Arms |
| Jump Rope | 3 | 30 | Cardio |
Day 2
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Standing Dumbbell Shoulder Press Alternating Arms | 3 | 12 | Shoulders |
| Tri-Set | 0 | 0 | TIPS |
| Standing Dumbbell Side Raise Alternating Arms | 3 | 8 | Shoulders |
| Tri-Set | 0 | 0 | TIPS |
| Standing Dumbbell Rear Delt Raise One Arm | 3 | 10 | Shoulders |
| Standing Dumbbell Upright Row Alternating Arms | 3 | 12 | Shoulders |
| SUPER-SET | 0 | 0 | TIPS |
| Standing Dumbbell Front Raise Alternating Arms | 3 | 8 | Shoulders |
| Standing Dumbbell Shoulder Press Alternating Arms | 1 | 20 | Shoulders |
| Seated On Bench Cable Lat Pulldowns One Arm | 3 | 12 | Back |
| SUPER-SET | 0 | 0 | TIPS |
| Dumbbell Bent Over Close Grip Rows One Arm | 3 | 8 | Back |
| Pull-Up/ Chin | 3 | 8 | Back |
| Standing Dumbbell Shrugs | 3 | 15 | Shoulders |
| Seated On Bench Cable Lat Pulldowns Both Arms | 1 | 20 | Back |
| Reverse Crunch/ Leg Lifts | 3 | 10 | Abs |
| Laying On Ball Abdominal Crunch With Cable | 4 | 30 | Abs |
| Plank | 3 | 30 | Abs |
| Jump Rope | 3 | 30 | Cardio |
Day 3
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Standing Bicep Curl Dumbbell Both Arms | 3 | 10 | Arms |
| SUPER-SET | 0 | 0 | TIPS |
| Standing Bicep Curl Dumbbell Alternating Arms | 3 | 6 | Arms |
| Standing High Bicep Curls One Arm | 3 | 12 | Arms |
| Standing Bicep Cable Curl Behind | 3 | 15 | Arms |
| Standing Bicep Curl Dumbbell Both Arms | 1 | 20 | Arms |
| Seated On Ball Bicep Curl With Band Both Arms In Front | 3 | 25 | Arms |
| Standing Cable Triceps Extension Both Arms | 3 | 15 | Arms |
| SUPER-SET | 0 | 0 | TIPS |
| Dumbbell Overhead Triceps Extension Both Arms | 3 | 10 | Arms |
| Reverse Triceps Extension/ Reverse Skullcrusher | 3 | 8 | Arms |
| Dips | 3 | 12 | Chest |
| Standing Cable Triceps Extension Both Arms | 1 | 20 | Arms |
| Laying On Ball Abdominal Crunch With Dumbbell | 4 | 25 | Abs |
| V-Ups With No Equipment | 4 | 10 | Abs |
| Plank | 3 | 30 | Abs |
| Bent Over Cable Crunch | 3 | 10 | Abs |
Day 4
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Barbell One Legged Squat Foot On Bench | 3 | 5 | Legs |
| SUPER-SET | 0 | 0 | TIPS |
| Barbell Squat | 3 | 15 | Legs |
| Dumbbell Side Lunge | 3 | 6 | Legs |
| SUPER-SET | 0 | 0 | TIPS |
| Step Ups Alternating Legs | 3 | 10 | Legs |
| Prone Machine Leg Curl Alternating Legs | 3 | 15 | Legs |
| Seated Calf Raise | 3 | 20 | Legs |
| Barbell Squat | 1 | 20 | Legs |
| Dumbbell Bench Press On Bench Alternating Arms | 3 | 5 | Chest |
| SUPER-SET | 0 | 0 | TIPS |
| Dumbbell Bench Press On Bench Both Arms | 3 | 5 | Chest |
| Barbell Bench Press On Bench With Band | 3 | 8 | Chest |
| Standing High Cable Flys Alternating Arms | 3 | 6 | Chest |
| Standing High Cable Flys Both Arms | 3 | 6 | Chest |
| Dumbbell Bench Press On Bench Both Arms | 1 | 20 | Chest |
| Reverse Crunch/ Leg Lifts | 3 | 12 | Abs |
| Bent Over Cable Crunch | 3 | 15 | Abs |
Day 5
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Pull-Up/ Chin | 3 | 10 | Back |
| Standing Dumbbell Shoulder Press One Arm | 4 | 12 | Shoulders |
| SUPER-SET | 0 | 0 | TIPS |
| Standing Cable Side Raise One Arm | 4 | 10 | Shoulders |
| Pull-Up/ Chin | 3 | 8 | Back |
| Standing Barbell Upright Row | 4 | 10 | Shoulders |
| SUPER-SET | 0 | 0 | TIPS |
| Standing Dumbbell Rear Delt Raise One Arm | 4 | 8 | Shoulders |
| Pull-Up/ Chin | 3 | 6 | Back |
| Seated Barbell Biceps Curl | 4 | 6 | Arms |
| SUPER-SET | 0 | 0 | TIPS |
| Laying On Bench Bar Triceps Extension Both Arms | 4 | 15 | Arms |
| Pull-Up/ Chin | 3 | 4 | Back |
| Standing Cable Tricep Extension One Arm | 4 | 15 | Arms |
| SUPER-SET | 0 | 0 | TIPS |
| Standing Biceps Curl Dumbbell With Band Alternating Arms | 4 | 15 | Arms |
| Pull-Up/ Chin | 3 | 2 | Back |
| Reverse Crunch/ Leg Lifts | 4 | 10 | Abs |
| Bent Over Cable Crunch | 4 | 15 | Abs |
