As summer is hot on our heels, it’s time to start thinking about summer tops, little dresses and racer backs. Your arms may have been hiding away over the winter, but as sunnier times approach it’s time to show them off!

This upper body, arm and chest workout will get your heart rate pumping, work your biceps, triceps, chest and shoulders, and set you on a journey to lean, elongated arms.

Use a challenging weight for all of the exercises. A challenging weight should allow you to do 8-10 reps. If you can do more than 10 reps you need to up the kilos! Make sure you do a proper warm up before starting, e.g arm swings, bodyweight press ups and stretches.

Arm Supersets!

Dumbbell Shoulder Press x10

Dumbbell Frontal Raises x10

(3 sets)

Chest Press x10

Bodyweight Press-Ups x10

(3 sets)

Underarm Grip Cable Pull Downs x10

Cable Tricep Pull Downs x10

(3 sets)

Lateral Raises x10

Narrow Chest Press x10

(3 sets)

Hammer Curls x10

Bicep Curls x10

(3 sets)

These supersets will leave your muscles seriously fatigued! Have 1 minute rest in between sets and 2 minute rests in between supersets.


About the Author

Health and Fitness Blogger

Connect with Amie Dawson

Amie Dawson is a freelance health and fitness blogger with a passion for anything health, fitness and food related. She recently decided to move away from her career in childcare to follow her passion full time and inspire others to feel confident and love their bodies!

Amie is studying nutrition alongside running her blog so she can further expand her knowledge. Amie loves going to the gym, boxing and one to one sessions with her PT. She also loves putting together her own killer workouts and experimenting with new exercises to work her body and mind to achieve greater results. Amie also enjoys cooking and developing recipes and new flavour combinations in the kitchen.