3 Moves For Toned Arms

Video Included!

Everybody wants to have those toned, strong arms. Without a doubt these 3 moves will give you just that!

So without further ado here they are:

DB Incline Triple Set

• Dumbbell Incline I’s X10 Reps
• Dumbell Incline T’s X10 Reps
• Dumbell Divers X10 Reps

Set up a bench on an incline and grab 2 lighter dumbbells. I used 15’s.

Go 10 Reps for I’s and Y’s. Keep your arms straight and chest glued to the pad.

Then hit the divers. Keep your chest on the pad and raise your arms overhead while maintaining an external rotation with the arms.

Band Triple Threats

• Face Pull
• External Rotation
• Shoulder Press

Bam Bam & Bam! Do all 3 movements.. That is one rep.

Go for 10 Reps

Alpha Press

Get a barbell and grab it with two hands like your holding a javelin. Press both arms overhead and take the bar to your opposite shoulder. That’s one rep. Do 10

Shoulder Burn Circuit
• 10 Reps for all movements
• 1 minute rest in between round
• 6 Rounds!!!!!

So there you have it. 3 moves for more toned arms.

Plug this into your routine this week and watch what happens!

Chase it!

Ben Boudro, MS, CSCS

Ben Boudro is a former Division I college wrestler, fitness junkie, husband, dad and dog lover with a passion for fitness through strength and conditioning. He is a Certified Strength and Conditioning Specialist (CSCS) with a bachelor’s and Master of Science degree in kinesiology, and the owner of Xceleration Fitness. Ben has helped millions of people unleash their inner beast through fitness, take control of their lives and believes: “The sky is the limit, and I live my life to one common theme: You can either wait for success to come to you or you can chase it … CHASE IT!”

Dr. Victor Prisk is a board certified orthopaedic surgeon and medical director of P.O.W. – Prisk Orthopaedics and Wellness, PC in Monroeville, PA. He specializes in regenerative medicine and foot and ankle treatment, and brings experience and empathy to his practice in the care of dancers, gymnasts and weight-training athletes. Dr. Prisk is an IFBB Professional League bodybuilder and judge, a member of the GNC Medical Advisory Board, and author of The GAIN Plan and The Leucine Factor Diet. Follow Dr. Prisk on Instagram at @drvictorprisk and for more information, visit orthoandwellness.comorthoandwellness.com

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