Arm Workout | Transform Your Arms at Home

The perfect home arm workout to sculpt your upper body and get tank top ready!

All you need is your own body weight and two dumbbells to crush this arm workout. These 4 exercises will help you build upper body strength with an emphasis on toning your arms! Complete this workout 3 times a week alongside a healthy, high protein diet for best results!

EXERCISES (click the image on this page to view demos!)
1. V sit chest flys
2. Push up with back squeeze⁣
3. Left side push up⁣
4. Right side push up
5. Chest press

HOW TO DO IT
Beginner: 30s WORK / 30-60s REST⁣
Intermediate: 40s WORK / 20-30s REST⁣
Advanced: 60s WORK / 10-15s REST⁣

♡Reps & Sets version: 10-20 reps | 10-40s rest⁣ between exercises
♡Complete 3-5 rounds

FORM TIPS
V sit chest flys: Lean back to engage your core and extend your arms backward until you feel a slight stretch in your chest. Engage your chest to bring the dumbbells together.

Push up with back squeeze⁣: Place your hands directly under your shoulders while keeping your core engaged and back flat. At the bottom, lift your hands off the ground and squeeze your shoulder blades together to engaged your upper back muscles. For an easier modification, perform this exercise from your knees⁣⁣⁣.

Side push up⁣⁣: ⁣⁣Place your hand in front of you so that your forearm is perpendicular to the ground. Fully extend your arm to lift your upper body.

Chest press: Elevate your upper back and keep your elbows at a 45-degree angle from your body.

Want to increase the intensity?! Combine the workout with this full body resistance band workout and complete all 8 exercises for each round.

READY TO GET RESULTS?!

If you liked this upper body workout but you struggle with staying consistent for long enough to see and feel the changes, then I’ve got you covered! In my membership program, The Lean4Life Method, I will walk you through the workouts, nutrition and lifestyle habits you need to reach your body goals and maintain the results of your hard work.

In this fitness and nutrition program, I’ll be your online coach, accountability partner and cheerleader…or in other words – your fitness fairy godmother! The support that I provide is unmatched and is the key ingredient to the jaw dropping results my clients achieve. If you’re ready for a plan that works and a coach to help you stay on track, then let’s do this!

♡Adora

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