"I like the way my arms giggle" -no one

I have never had a person, male or female tell me they love the ways their arms giggle, wiggle or flab around.

Men always say they want to increase their arms, that they want big guns, they want to be swole!



The ladies.. they want the bat wings to leave :)


So weather you have bat wings or chicken arms.... let's get you what you want!

It is very simple 
work out your arms
and don't forget your shoulders.... your delt "cut" highlights your arms so, ummm yeah... work that too!!

I am talking aesthetics today, not just function, yes you want your arms to be functional and you want your shoulders to be healthy too... but the simple thing is this:  you complain about the way they look so let's just talk about that!

so for the look to look amazeballs..... Bicep curls, tricep extensions and lateral delt lifts.

3 exercises... may different variations of these exercises alone, not to mention completely different exercises available but for here, for this workout, just these three...

Bicep curl~~ you can hammer curl if you like, the hammer curl is way more lots ton easier than a regular curl and I see guys doing this ALL THE TIME thinking they are curling, and they are... but it is a hammer curl. It is easier, still effective for what we are doing, so feel free


hammer curl palms face in

 barbell curl palms face up

dumbell curl palms face up 





Triceps Dips or Extensions.. I prefer dips when you are starting out, Extensions if you have no machinery and hardly ever do I have clients do "kickbacks" We can talk about why later, but remember YOU DON'T NEED ANOTHER EXCUSE WHY NOT TO EXERCISE!!!!  


DIPS-- start here






 Extensions (standing and the MOST DIFFICULT) Keep your back still!!





Seated Extension (this one is easier on the back)





Lying Extension (most complicated)





And Finally... Shoulders.. add that lateral shoulder raise to highlight the biggest head of the delt and make the arms just pop! I only have 1 workout pic here because everything I find has big beeefy shoulders (yay you) but questionable form. I want the weight (hands) to be ever so slightly lower than the top head of the shoulder. elbows almost perfectly straight (5 degree bend). My guy is using a tube, but holding dumbells and doing the same move (without the tube) is perfect!!

 You have the exercises now so here is the routine!!!

Have fun
Warm up and let's go!!



20 bicep curls
40 high knees
20 triceps dips
40 high knees
20 lateral raises
40 high knees
2 min break
repeat 3 to 5 times!!
Have a great day!!!