My Arm Workout


Along with toned abs, strong arms are the second most sought after goal most clients have. To get those defined arms, focus on adding to/improving your current arm workout. I firmly believe that weight training is a great way to build lean muscle mass for both men and women. Building muscle isn’t just for show: it helps with improved oxygenation, insulin sensitivity, weight management, and more!

I have heard many women say, “I want toned arms but I don’t want to look like Arnold Schwarzenegger.” I totally understand the concern, but I’d like to lay the myth to rest: women who lift weights regularly will not transform into men, primarily due to hormonal and physiological differences. You will, however, build toned muscles, so this should never be an excuse to avoid or limit weight training. Also, don’t let those guys in the weight room intimidate you. Go in there and show them that you’re a badass who lifts. Many of them just grunt loudly and drop dumbbells just to be impressive (eye roll). Don’t let them fool you.

I thought that I would share my most recent arm workout with you to give you an idea of how I’ve been able to build my strong arms. I alternate this workout in a 3-day workout split.

– Rope Pull-Downs 4 sets x 10 reps (60-80lbs)
– Straight Bar Push-Down 4 sets x 10 reps (90-110lbs)
– Dips 4 sets x 15 reps (bodyweight)

– Rope Hammer Curls 4 sets x 10 reps (50-70 lbs)
– Alternating Bicep Curls 4 sets x 8 reps (35-45 lbs)
– Alternating Hammer Curls 4 sets x 8 reps (35-45 lbs)
– Single Arm Preacher Curl 4 sets x 8 (35-40 lbs)

Remember, whenever you are weight-training, watch your form carefully and choose a comfortable and safe weight to lift.

Lift strong and eat clean,

Thomas Ngo, RD, CPT
Registered Dietitian
NASM Certified Personal Trainer
Facebook–The More You Ngo


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