4
4
ARM DAY
EXERCISES
TONED ARMS
Arm Workout
What Exercises Should
I Do To Get Toned Arms?
To improve definition
in your arms, you need
to lift weights that are
heavy enough to build
muscle and burn fat.
Arm Workout
How Long Does It
Take To Get Toned
Arms?
If you are lifting heavy weights and following
a program, you can
expect to see changes
after about 4-8 weeks
of consistent lifting.
Arm Workout
1
BIRD DOG
BACK ROW
Targets:
Upper arms,
and lower back, lats,
glutes, hamstrings,
abs and core.
2
PULL
UPS
Targets:
Lats, erector
spinae, traps, biceps,
chest and core.
3
ARNOLD
PRESS
Targets:
All three heads
of the deltoids, also
known as your shoulder muscles.
4
CHEST
PRESS
Targets:
Chest (pecs), shoulders (deltoids) and triceps.
1. Bird Dog Back Row 2. Pull Ups 3. Arnold Press 4. Chest Press
DO IT:
30 secs work, 15 secs rest.
SCREENSHOT WORKOUT
Full Workout
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FULL Workout
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Full Workout
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