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Bare Your Arms: Jen Jewell’s Armageddon Workout

Don’t cover your arms with sweaters and T-shirts. Have the confidence to bare your arms! Here’s the workout that will help you do it.
by Jen Jewell Feb 11, 2013

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!

JJ's Arm Training Advice ///

  • 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!

Jen Jewell's Bare Arm Workout

Bonus Boxing Burnout ///

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.

Dumbbell Shadow Boxing
  • 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!
Plank Punches
  • 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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About The Author

Jen Jewell
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Internationally published fitness model, fitness writer, and certified personal trainer Jen Jewell has maintained a passion for staying active...

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aaguilara

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aaguilara

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?
Thanks!

Feb 13, 2013 3:36pm | report
Holly444

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Holly444

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.

Feb 14, 2013 7:01pm | report
fitnessjewell

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fitnessjewell

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!!! :)

Feb 15, 2013 10:07am | report
aaguilara

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aaguilara

Thank you all for the replies; I truly appreciate it! Can anyone "point" me in the direction of similar workouts on bodybuilding.com?

Feb 17, 2013 10:58am | report
Wrestlas106

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Wrestlas106

aaguilara i agree with Holly444 when your starting out focus on form then weight but i also think that when you get more exp. then you can up it to two times a week

Feb 15, 2013 4:16am | report
KelsGooden

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KelsGooden

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!

Feb 19, 2013 11:16am | report
fitnessjewell

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fitnessjewell

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
http://www.bodybuilding.com/fun/lovely-lady-legs-jen-jewells-leg-sculpting-workout.html

http://www.bodybuilding.com/fun/high-definition-abs-build-and-tighten-your-core.html

Mar 7, 2013 4:37pm | report
Ofthenight

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Ofthenight

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?

Feb 20, 2013 8:02pm | report
fitnessjewell

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fitnessjewell

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!

Mar 7, 2013 4:39pm | report
Atlantica72

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Atlantica72

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.
Thank you.

Feb 23, 2013 7:55pm | report
fitnessjewell

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fitnessjewell

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! :)

Mar 7, 2013 4:41pm | report
Cyn238

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Cyn238

For sure going to do this as a small arm day at the gym :)

Mar 3, 2013 11:15am | report
lizmidori2007

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lizmidori2007

I did this workout yesterday and Phew! My arms are feeling it today!! Thank you!

Mar 15, 2013 8:38am | report
buildinmiabodi

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buildinmiabodi

JJ , this is a keeper, GR8 arm workout! I will continue to do this on my Leg Days! ;)

Apr 6, 2013 8:49pm | report
jomamma0007

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jomamma0007

thanks for blowing me off at the beach jen

Apr 11, 2013 7:21pm | report
Leanael

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Leanael

Absolutely wonderful program!! Thank you so much I will post results!

May 6, 2013 10:16am | report
Showing 1 - 16 of 16 Comments

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