Here’s a quick but effective arm workout that you can add to your regular cardio. Use heavy enough weights that have you struggling to complete the last 1-2 reps.
Program: 10 reps x 3 sets each exercise. Rest about 30 seconds between sets. Rest about 45-60 seconds between exercises.
- Overhead shoulder press
- Upright row
- Lateral raises
- Reverse flys
- Forward raises
- Bicep curls
- Overhead triceps extension
- 1 1/2 Bicep curls (one full-range curl + one half-range curl = 1 rep)
- 1 1/2 Bentover triceps kickbacks (same as above)