Katie Chung Hua's Sexy-Arms Workout

Want a toned set of arms, but don't always have extra time for the gym? Get results on the double with this all-in-one workout that targets your shoulders, biceps, and triceps!

A great, effective workout doesn't have to take all day. In fact, it shouldn't! Make the most of your time in the gym with my all-around arm workout. You'll build strong, toned triceps, biceps, and shoulders in no time!

This workout targets your arms and delts with four giant sets—groups of exercise done one after another with minimal rest. This approach will keep your heart rate elevated and guarantee that you leave the gym tired, sweaty, and knowing you did the most with your valuable time.

If you're already following a program, but want to work more on your arms and shoulders, you can add this workout as an extra day—provided you don't train arms two days in a row, that is. Or, if you're just focusing on arm and shoulder development, you can do this workout twice a week, provided it jives with your other training goals.

Every exercise in this session calls for 15-20 reps. Keep your intensity up for every set. The last 5 reps of each lift are the most difficult, but that's where results are achieved! Make sure you're really pushing yourself and working until failure. After all, in lifting, as in life, you'll only get as much as you put in.


Katie Chung-Hua's Sexy Arm Workout
Giant Set
1

Reverse Biceps Curl

2 sets of 15-20 reps
Reverse Barbell Curl Reverse Barbell Curl

Standing Triceps Extension

2 sets of 15-20 reps
Standing Overhead Barbell Triceps Extension Standing Overhead Barbell Triceps Extension

Upright Row

2 sets of 15-20 reps
Upright Barbell Row Upright Barbell Row

Giant Set
2

Rope hammer curl

3 sets of 15-20 reps
Cable Hammer Curls - Rope Attachment Cable Hammer Curls - Rope Attachment

Rope triceps extension

3 sets of 15-20 reps
Triceps Pushdown - Rope Attachment Triceps Pushdown - Rope Attachment

Rope Face Pull

3 sets of 15-20 reps
Face Pull Face Pull

Giant Set
3

Alternating biceps curl

3 sets of 15-20 reps
Dumbbell Alternate Bicep Curl Dumbbell Alternate Bicep Curl

Overhead Triceps Extension

3 sets of 15-20 reps
Standing Dumbbell Triceps Extension Standing Dumbbell Triceps Extension

Side Lateral Raise

3 sets of 15-20 reps
Side Lateral Raise Side Lateral Raise

Giant Set
4

Plate Hammer Curl

3 sets of 15-20 reps
Plate Hammer Curl Plate Hammer Curl
Plate overhead triceps extension Plate overhead triceps extension

Front Plate Raise

3 sets of 15-20 reps
Front Plate Raise Front Plate Raise


Exercise Tips

Giant Set 1

Reverse Biceps Curl
Use a barbell for all three exercises in this giant set. It might seem strange, but I like to do reverse curls at the beginning of my workout, because they're more difficult and require you to use all of your strength to lift the bar and get those high reps. The pronated grip will help you hit both your biceps and forearms.

Reverse Biceps Curl

Standing Triceps Extension
Take a quick breather if you need to, then head into standing triceps extensions. Place the bar overhead to start, keeping your elbows close to your head. Foot position is up to you; you can stand with your feet together, or step forward with one foot in a slight lunge.

Upright Row
After another short breather—only if you need it!—get ready for some rows. I like separating my hands to roughly shoulder-width apart for this movement, which creates more tension in the delts. To get into the proper position, lean forward, and bend your knees slightly. As you bring the bar up, lead with your elbows. Think of it as trying to get them to touch the ceiling as you pull up.

Giant Set 2

Rope Hammer Curl
We're kicking off this next giant set with hammer curls. When you do these, make sure your shoulders are back and your arms are glued to your sides. Pull the rope up, but make sure not to relax at the bottom of the movement. You'll get the most out of the movement by keeping tension on your biceps.

Standing Triceps Extension
After resetting the cable height, get ready to target your triceps. When you do these extensions, keep your shoulders back and abs tight. Your arms should go through a full range of motion into a strong contraction and deep stretch. Don't go further than 90 degrees, to prevent your triceps from resting too long.

Rope Face Pull
Move the pulley down to roughly shoulder height for your cable upright rows. Keeping your abs tight and bending your knees a tad, pull the rope so it's level with your shoulders. You should feel this in your traps, biceps, and shoulders.

Rope Face Pull

Giant Set 3

Alternating Biceps Curl
Grab some dumbbells to kick off your third giant set. Before you choose the weight you want to use, remember that everything is between 15-20 reps—for this exercise, that means 15-20 reps on each arm. Let your ego go, and get ready to lift for reps.

Overhead Triceps Extension
Grab one heavier dumbbell. The movement in this exercise should reflect the movement you did during standing barbell triceps extensions. Keep your arms and elbows next to your ears, come down, and press up.

Lateral Raise
Use a relatively light weight for this movement. Make sure to keep a slight bend in your elbows, and control the movement so you're not resting at the bottom. You don't need to come any higher than shoulder height.

Lateral Raise

If you want to take a page from my training book, keep tension on your muscles for the entire movement by stopping the rep before the weights come down in front of you. By skipping that resting zone, you'll keep your muscles engaged and exhaust them as much as possible.

Giant Set 4

Plate Hammer Curl
For this last giant set, use a weight plate—most likely a 25-pound plate, but feel free to switch weights if you're having trouble with the reps. When performing plate biceps curls, make sure your arms are glued to your sides and your shoulders and elbows stay fixed.

Plate Hammer Curl

Plate Overhead Triceps Extension
Bring your hands overhead, keeping your elbows glued to your ears. Move the weight overhead. Pay close attention to your form on these; your core should be tight to prevent your lower back from arching too far.

Plate Front Raise
For front raises, don't bring the plate any higher than shoulder height, and don't rest after bringing the weight down. Maintain a consistent pace. Keep your core tight so you don't swing the weight. At the end of this burner, you'll be struggling, but you'll have earned your rest!