Bare Your Arms: Jen Jewell’s Armageddon Workout
What does a set of tight, toned, and sleek arms say about you? It says that you're a fitness badass who's prepared to hit the weights or rock a sexy tank top! Whether your goal is to enter a physique competition or just tone up, building awesome arms should be on your "to do" list.
"But Jen," you might be thinking, "what if I don't want my guns to rival those of a world-champion arm wrestler?" Don't worry, weight training isn't going to make you massive. Women don't produce enough natural testosterone to get huge. But I will say that you won't get rid of that under-arm jiggle by pedaling away on a bike or pushing the handles on the elliptical.
To develop tight, sculpted arms, you've got to pick up those weights and get to work!
- For my arm workouts, I include a combination of exercises that hit my muscles from various angles. I use dumbbells, barbells, cables, machines—you name it. The point is to stimulate as many muscle fibers as I can to allow for maximum development. Lately, I've been including supersets to make my arm workouts fun, fast-paced, and efficient. I also "remix" my sets and rep ranges so I don't become bored or hit a plateau.
- Remember, you train your arms any time you do compound chest and back movements. (It's impossible to bench press without using your triceps, for example.) Even if you don't dedicate an entire day to arm training, a proper training regimen should still promote biceps and triceps development.
- Make sure that you're challenged through the entire duration of the workout. Yeah, that might seem obvious, but I've had many female clients throw down their weights after they feel that "pump." Go beyond what's normally challenging.
- If you stick with a solid arm workout regimen, results will come fairly quickly. When I gear up my training for a photo shoot or a competition, I make noticeable progress within the first couple of weeks. With hard work, you'll do the same!
Leave the hot pink weights for Barbie and head into the weight room with confidence. Soon, your friends will be begging for your workout secrets!
The point of this workout is to get hard work done quickly. Rest 30-60 seconds between each set, as well as between each round of supersets.
If your arms aren't completely toast by the end of the superset frenzy above, finish them off with this bonus circuit: Heck, even if they are toast, try a round or two of this anyway.
- 2-3 rounds, 60 sec each
- 30-60 seconds rest between rounds
- Hold 5-pound dumbbells and punch (alternate between jabs and uppercuts). If you want, do 30 seconds of jabs followed by 30 seconds of uppercuts. Engage your abs—they'll get a workout, too!
- 2-3 rounds, 30 seconds each
- 30-60 seconds rest between rounds
- Begin in a standard plank position, holding onto dumbbells. While in the plank position, punch one arm up and forward then return to the starting position. After, punch forward with the opposite arm. Keep your abs tight and alternate arms for 30 seconds.
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Thanks for the bare arms program! Just starting out in my journey so I have a question that may seem silly! Do you complete each superset in one workout? And, how many times do you do this program a week?
Yes, aaguilara - Do all supersets in one workout. If you're really killing this workout with the heaviest weights you can handle, do this workout only once per week. If you're just starting out and learning proper form, use slightly lighter weights, and try the workout twice per week with at least 2-3 days of rest between to allow those muscles to recover. On the days between, you can work other muscle groups and/or do cardio workouts.
Hi Aaguilara! Hope you enjoyed the workout and found it to be a challenge! Results are on their way! :) Yes, Holly444 already responded to your questions, I see (thanks Holly!) and I noted that you're just starting out in your fitness journey- CONGRATS! During this workout, proper form is key, and if you haven't lifted weights in awhile (or ever) then you can start out with 2-3 sets of each super set during the workout. Also, 1-2 times a week for this workout will definitely help you earn results, as I'm sure you're also working your muscle groups back and chest on other training days- your biceps and triceps also get a workout on these days, too! Have fun, stay consistent, and WORK IT!!! :)
Does Jen have any other workout plans on this site? I have been doing the Jamie Eason Live Fit plan and I love that it has written down what I do each day, it's great to go to the gym with a plan, but it is seeming a little too easy and I am concerned about the lack of cardio...would love to do more of Jen's workouts if possible!
Hi there!! Thank you very much for the feedback, I really appreciate it! I have a few other workouts that are featured on this site, including workouts for legs, back and a super feature for ABS that includes a video, too
Hey Jen, Thanks for this. Love it. Going to work it tonight. I have a bit of an interesting question. I do the majority of my workout from home. I have a nice in home weightset that keeps my pumping,however it does have its challenges. Do you know any non machine supersets that can replace the last superset? I need help with my tris. Thoughts?
Hey there! I'm thrilled to hear that you're going to try this workout! Keep me posted on what you think of it! Also, that's great that you have such an extensive home gym set-up...in terms of bypassing the last set of exercises on the machines, you can always do an overhead dumbbell tricep press and then for your bieps do hammer curls with dumbbells. Hope this helps!
Thank you for this program, I to am just starting (my arms are by far my weakest part right now) and have a question. I was wondering since I do not have access to a gym or machiones if the Triceps Pushdown & the Cable Hammer Curls - Rope Attachment could be done with tubing or if there are other exercises I could substute for them.
Hi there! Thank you for the note- I'm sure by now you've already tried this workout out- all feedback is welcome! If you don't have access to a gym or machines, grab a pair of dumbbells and get to work! You can do an overhead tricep press w/ a dumbbell and then do hammer curls with dumbbells in place of the rope. You can also perform curls with an exercise resistance band, too! HAPPY TRAINING! :)
I did this last night, it was way fun. I added some TRX, Goodmornings, squats and tons of core... and loved that I felt sore everywhere... especially arms on the way home!!