warm weather means tank tops

With all the cold weather and snow we’ve been having, I can’t help but start looking forward to spring and summer.  But, when I start thinking about warmer weather, I start to think about my wardrobe, consisting of tank tops, halters, and cap sleeves.  Then, I think about how my arms are going to look wearing a little less than they are used to.

The best my arms have ever looked in terms of tone + definition was after doing 30 days of Jillian Michaels’ Making the Cut.  Her secret to fab arms?  Focus on your shoulders and triceps.  Those 2 muscle groups (deltoids, trapezius, and triceps) help achieve that beautiful cut look like Jillian has.

By adding a few extra shoulders and triceps exercises into your normal routine (or even to your squats and lunges) can help you get some extra tone and definition on your arms just before the warm weather gets here.

Here are a few of my favorite arm exercises that can help you get a little closer to the look you want:

SHOULDERS
Lateral Raises

Front Raises

Military Press

Upright Row

Reverse Fly

Shoulder Press

TRICEPS
Bench Dips – to make these easier, keep your feet on the floor and bend your knees if you need to.  Otherwise, keep your knees extended.

Triceps Kickbacks

Cable Triceps Pushdown

Overhead Triceps Extensions

Skull Crushers – don’t be scared of the name… although I have hit myself in the head with the barbell many times doing this exercise.  Just be careful!

All exercises were obtained from Bodybuilding.com.  You can choose to see a woman do these exercises also.

I suggest doing 2 shoulder exercises and 1 triceps exercise in addition to your total body strength training plan.  Do 12-15 repetitions of each exercise and then repeat to complete 2-3 sets.  You should use a weight that allows you to complete all reps comfortable, with the last 1 or 2 of the last set being difficult.  For an added challenge, do any standing exercises on a BOSU Balance Trainer, either right side up, or upside down.

A few sidenotes:

  • I know I didn’t talk about biceps, but really, the only exercise for biceps are curls.  Curls.curls.curls.  Any and all of them.
  • I truly believe in a balanced workout, so don’t just do these 3 exercises and be done with it.  To achieve overall fat loss + muscle tone, you need to be doing exercises for your legs, back, chest, and core as well.  Plus, at least 30 minutes of cardio of your choice 3-5 times a week will really help you melt of the fat.
  • Sorry for not adding my own pictures this time.  I felt enough like a dork last time, so I decided not to add to that. ;o)

Please feel free to ask me any questions regarding these exercises, or any other ones you would like to see.  I got this idea from one of my coworkers, so I will always try to follow up on any suggestions made.

COMING UP
I have a “race” this weekend.  Well, I’m participating in a race this weekend, but not actually racing.  I’ve been dealing with some aches and pains and have decided to just do this as a fun training run – especially since I get chocolate at the end of the race!

Also, look forward to a special Valentine’s themed frozen custard/ice cream recipe next week!

  • i’m getting married at the end of this summer and it would be AWESOME to have a little definition in my arms. 🙂 i kind of want to get that dvd!

    • Kristen

      Making the Cut is actually a book – I bought mine on Amazon. It’s great if you want to use the gym still, but I have also heard GREAT things about 30 Day Shred, her other DVD. One of my friends is doing it and loves it, and I know several other bloggers have said great things about it.