Fat Blasting Gym Arm Workout

Do you want to lose fat in your arms? I know for women this can be a stubborn area!

So can I be honest with you real quick?

Nothing irritates me more than when I see “Get Toned Arms in 15 minutes!” (insert eye roll here) we all wish we could do one workout and instantly have a toned bod but sadly that's just not how it works...

I’m not going to lie to you and tell you after this workout you will have sexy, toned arms BUT I will tell you if you stay consistent with your training and diet you will start to see results!

This arm workout includes three supersets working your triceps and biceps! (supersets are where you perform one exercise and then immediately perform the next without a rest).

Performing supersets will keep your heart rate up and will get those arms on fire, perfect for blasting fat!

Let’s jump into the workout! 

Superset # 1

3 x 12 Alternating Bicep Curl

Start in a seated position with your dumbbells at your side with palms facing forward. As you begin to curl make sure your elbows are tucked into your side, breathe in and contract your bicep. Once the dumbbells hit shoulder level, breathe out and lower back to starting position. 

Tip: Make sure to squeeze at the top of the movement.

You can also perform these standing, I prefer to sit down because it’s more of a challenge! 

3 x 10 Tricep Kickback

To start this movement you are going to want to place your non-working arm and knee on the bench. Make sure you have a flat back and your neck is aligned with your spine.

Start by bending your elbow so that it is parallel with your torso. Keep your upper arm stationary, use your tricep to lift the weight until your arm is fully extended. Squeeze at the top, then lower it back to starting position. Tip: You should only be moving your forearm!

* Perform the bicep exercise then immediately do the tricep exercise, after both are completed rest for 1-2 minutes. Repeat 3 times*

Superset # 2

3 x 10 Seated Cable Bicep Curl

Start by placing your elbow on the bench and have your palm facing upward holding the handle. Inhale, contract your bicep and curl the handle until you reach shoulder level. Exhale and lower the handle back to starting position.

3 x 15 Tricep Pushdown

Attach a rope, straight bar or V bar to a cable machine. You are going to start with an overhand grip(palms facing down) and shoulder-width apart. You’re going to have a small lean forward and I like to have a staggered stance but you can stand with your feet together too. 

Start with your arms close to your side, squeezing your triceps bring the bar down to the front of your thighs. Return to your starting position. Your upper arms should not move at all through this entire exercise only your forearms.

* Perform the bicep exercise then immediately do the tricep exercise, after both are completed rest for 1-2 minutes. Repeat 3 times*

Superset # 3

3 x 12 Side Bicep Curl

Start with your arms tucked to your side with your palms facing up. Instead of curling in front of your body, you are going to curl to the side keeping your elbows tucked to your torso. Contract your bicep and curl the weight until the dumbbells reach shoulder level. Exhale and bring the weight back to the starting position.

3 x 12 Overhead Tricep Extension

You are going to start by attaching a straight bar to the cable machine. Start with your arms in front you with an overhand grip(palms facing down). Take a staggered stance and slightly bend forward keeping your back straight and your core tight. As you begin the movement you are going to bring your forearms back until they are vertical with the floor. Using your triceps you are going push the bar back to the starting position.

* Perform the bicep exercise then immediately do the tricep exercise, after both are completed rest for 1-2 minutes. Repeat 3 times*


Screenshot below so you can take it to the gym with you!

If you have any questions or you give this arm workout a try let me know in the comments below!