7 Day Jiggle-Free Arms Weekly Workout Challenge

by Rushfitnessgym

Greater is the number of people who are struggling with fat arms. Their dream is to see their arms toned and in a perfect shape. If you are listing yourself among those people, the following article will help you how to make your dream come true. Following is a workout plan for 7 days, during which you will need to perform 5 easy exercises that after a short period of time will lead you to strong and defined arms.

First Day

– perform 5 arm circles;

– perform 5 chair dips;

– perform 5 walking planks;

– perform basic planks in a period of 5 seconds; and

– perform 5 burpees.

Second Day

– perform 10 arm circles;

– perform 10 chair dips;

– perform 10 waking planks;

– perform basic planks in a period of 10 seconds; and

– perform 10 burpees.

Third Day

– perform 15 arm circles;

– perform 15 chair dips;

– perform 15 walking planks;

– perform basic planks in a period of 15 seconds; and

– perform 15 burpees.

Fourth Day

– perform 20 arm circles;

– perform 20 chair dips;

– perform 20 waling planks;

– perform basic planks in a period of 20 seconds; and

– perform 20 burpees.

Fifth Day

– perform 25 arm circles;

– perform 25 chair dips;

– perform 25 walking planks;

– perform basic planks in a period of 25 seconds; and

– perform 25 burpees.

Sixth Day

– perform 30 arm circles;

– perform 30 chair dips;

– perform 30 walking planks;

– perform basic planks in a period of 30 seconds; and

– perform 30 burpees.

Seventh Day

– perform 35 arm circles;

– perform 35 chair dips;

– perform 35 walking planks;

– perform basic planks in a period of 35 seconds; and

– 35 burpees.

Following are the detailed directions how each exercise needs to be performed.

Arm Circles

Start the exercise by standing on both your knees and place your arms out from the sides in a straight position. As this your arms need to be perpendicular to your torso and parallel with the ground. Make the first movement by performing circles of around 1 foot in diameter with each of your outstretched arms. Make repetitions of the same movement but this time in the opposite direction.

Chair Dips

Start the exercise by placing your hands on a bench or stable chair. The same need to be on a distance same as the distance of your shoulders. Extend your legs out in front of you so that you will be able to drive your butt off the front of the bench or chair. In order to lower your body towards the floor, bend your elbows slowly until the same form and angle of 90 degrees. When you will be at the bottom of the movement, you need to straighten your elbows by pressing your body down to the bench. Then you may return to the starting position.

Walking Planks

Start the exercise by placing your body in a plank position. As you are maintaining your rigid plank form, push your body off the floor and one by one elevate your arms so that you will get into a press-up position. Then you may return to the starting position.

Basic Planks

Start the exercise by placing your body into a push-up position. This means that the upper part of your body should be in a same straight line with the toes and elbows. Your elbows and toes need to be lifted a little bit. Try to stay into this straight position, breathe deeply, and feel how your muscles are turning into strong ones. At the next point you will need to contract your muscles, but pay attention to divide the body weight equally in the both legs and elbows, so that you will maintain balance and strength.

Burpees

Start the exercise by placing your body in a standing position so that your feet will be on a distance same as the distance of your shoulders. Then lower your body until the same reaches a squat position. Place your hands in front of you on the floor so that you can bring your feet back. The chest should be lowered to a push-up position. Then bring your chest back up, bring your feet in a starting position and quickly jump up into the air and clap your hands above your head.

Source: female-fit-body.com

Don't forget to share and like!

Build Arm Muscle With These 4 Tips For Killer Arms

by Rushfitnessgym

Build arm muscle is one of the first things that many people try to do when they start out with body building. You can find oceans of advice on the net, all telling you to try different things. If you are done with the rest, check out the rest of this article to find out how to build arm muscle for real.

Tip 1
Don’t overtrain. This is something done by most people who are trying to build arm muscle. The reason being, your arms are involved in most of the other weight lifting you do in your routine, so quite often you’ll overtrain them by accident. The key to avoiding this is to leave the arms until the last part of your workout. This will ensure you don’t overdo things.

Tip 2
Something else essential to build arm muscle is to get the most from every single rep. You need to get the maximum extension that you can for every rep, to make sure that you are getting the maximum amount of muscle fibers involved. More fibers mean more growth, and it will also give you an even definition all over the muscle.

Tip 3
As well as making sure you get the right extension, you want to control the weight during both the positive and negative phase of the lift. A lot of this will come down to weight selection, so make sure you have a weight you can handle. To get the very best from your workout and develop killer arms as soon as possible, perform the lift as fast as you can while controlling the weight. With the negative phase, lower the weight as slow as you can, try to aim for the release to take 2 seconds at least. See how much more that burns?

Related article: The Best Back Exercises For Mass

Tip 4
Understand that your muscles are made up of more than one muscle. In order to build arm muscle and get big arms, you want to concentrate on each arm muscle separately. You’ll look pretty ridiculous if you walk around with huge biceps and tiny triceps, so try and work them all evenly. Some people find the triceps hard to work, and instead concentrate solely on their biceps – not only will this result in a strength imbalance, but it can result in injuries to ligaments etc too. Ripped arms are cool, but ripped ligaments are painful!

Source: workoutbox.net

Don't forget to like and share!

The Perfect 30-Minute Arm Workout

by Rushfitnessgym

There are few things as satisfying as a killer arm pump and knowing you've achieved the best biceps-and-triceps workout possible. The only thing that could possibly make your arm workout any better is if it took less time.

Look no further! We've got a killer arm workout that delivers muscle-building results in just 30 minutes.

The Perfect 30-Minute Arm Workout

Barbell Curl

Perform leaning against wall.

3 sets, 8-10 reps (first wide then close)

Superset

3 sets

Dips - Triceps Version

10 reps

Diamond Push-Up

10 reps

Superset

3 sets

Incline Dumbbell Curl

12 reps

Tate Press

12 reps

Machine Preacher Curls

2 sets, 10 reps (1 set rest/pause/drop)

Triceps Pushdown - Rope Attachment

Perform kneeling.

2 sets, 10 reps (1 set rest/pause/drop)

Barbell Wall Curl

For this variation of the barbell curl, lean against a wall to avoid swinging or using momentum. If you have issues with your wrists or elbows, use an EZ-curl bar instead. Otherwise, load up a barbell with enough weight to reach failure between 8-10 reps.

Start with your hands wide and perform your first set of reps with as good form as possible. Immediately move your grip closer and perform an additional 8-10 reps. Rest for 45 seconds. Repeat for 3 sets.

Superset: Dip And Diamond Push-Up

Both of these exercises are killer bodyweight movements to torch the back of the arms.

Start with 10 reps of dips, maintaining an upright torso so the emphasis stays on the triceps.

As soon as you finish the last dip, hit the floor and do 10 reps of "diamonds," a push-up variation where your hands are close together and your fingers form a diamond. Rest for 45 seconds in between each superset.

Dip/Diamond Push-Up

Superset: Incline Dumbbell Curl And Tate Press

This superset targets both the biceps and the triceps. Incline curls help isolate the biceps—exactly what you want here. Make sure you keep your arms back and squeeze the biceps hard at the top of the lift.

When you finish your last incline curl, press the weights overhead and start performing Tate presses. Keep your elbows out throughout the move and press the weights straight up. Lower the weights slowly to keep tension on the muscles, and avoid letting the dumbbells touch your chest.

Pause briefly at the bottom of each press. When you've completed the superset, rest 45 seconds. Repeat for 3 total supersets.

Machine Preacher Curl

Preacher curls are a fantastic biceps finisher, and in this workout, you'll use rest/pause/drop sets (RPD) at the end to annihilate your arms. If you've never done RPD sets, I'm confident once you try them out you'll love them as much as I do. Rest 45 seconds between each of the first two sets before performing your RPD set.

Complete the first two sets of preacher curls as you normally would. For the final RPD set, perform reps until you reach failure—around 8 reps or so. Rest for 5 seconds and perform more reps. Now, drop 25 percent off the weight and repeat this process. Drop weight again and repeat the rest-pause one more time. This is like doing 6 mini sets in one. Your biceps will feel it and you'll love the pump.

Preacher Curl

Kneeling Rope Press-Down

Doing this exercise on your knees restricts your body to cut down on momentum and help isolate your triceps. This is a favorite exercise of four-time Mr. Olympia Jay Cutler, so you know it's going to give you a righteous triceps pump.

You're going to mimic the same set and rep scheme here as you did for the preacher curls. Ditto for your rest time. Perform your first two sets, then move on to the single RPD set to finish out the workout. By this time, your arms should be fried

Source: Bodybuilding.com