Toning your arms - please share your successful workouts!

[busymama77]

I workout a few days a week but I don't work on my arms every single time I work out.  Should I if I want nice, toned arms?  I use a stationary machine - sometimes at 20 - 30lbs for shoulders, biceps and triceps, but I don't feel like it's working.  What are some exercises that you've done that have toned up your arms in no time? 

Thanks!

[nola79]

No answer here, but I was about to post the same question!

[kittywitty]

Chair dips are killer for your triceps. They are soooo hard, but work wonders.

[rootzdawta]

I lift heavy weights 3x's a week.  I follow the Chalean Extreme program which basically follows the philosophy of "go heavy or go home" . . . lift weight heavy enough so that you fail (or get close to failure) by your 8th or 12th rep.  A highly recommended book is The New Rules of Lifting for Women.  It follows a similar philosophy.  I am amazed at my results and I *love* my arms.

And yes, tricep dips are an amazing exercise.  

[nola79]

Originally Posted by rootzdawta 

I lift heavy weights 3x's a week.  I follow the Chalean Extreme program which basically follows the philosophy of "go heavy or go home" . . . lift weight heavy enough so that you fail (or get close to failure) by your 8th or 12th rep.  A highly recommended book is The New Rules of Lifting for Women.  It follows a similar philosophy.  I am amazed at my results and I *love* my arms.

And yes, tricep dips are an amazing exercise.  

What is heavy for you? I know since you've been doing it awhile, your heavy will be heavier than my heavy, but would you mind giving us a ballpark?

Do you use free weights, or a machine?
 

Edited by nola79 - 12/19/10 at 6:12pm

[rootzdawta]

I use free weights.  Actually, I exercise at home and use Powerblocks.  Heavy for me depends on the exercise.   For bicep curls, shoulder presses and bench presses, 20 lbs is heavy for me (started at 10# per dumbbell).  For tricep exercises, 15 lbs. (started at 8# per dumbbell).  For chest flys and lat exercises, about 12.5 lbs. (started at 5 lbs. per dumbell).  For rows, about 22 lbs. (started at about 15 lbs. per dumbbell).   For squatting, about 32.5# (started at 15 lbs. per dumbbell).    HTH.  :)

[nola79]

Thanks! I'll have to look into those powerblocks to use at home.

[busymama77]

Originally Posted by nola79 

Thanks! I'll have to look into those powerblocks to use at home.

Me, too.  Thanks for the info, mama!

[chiromamma]

I like body weight exercises...push ups, pull ups, planks, tricep dips, squat thrusts, burpees.

[rootzdawta]

^^^Me too.  I think I finally achieved a nice balance between exercises that use only body weight and ones that use weights.  I find body weight exercise to be a lot more challenging and I think the strength you develop from them is a lot more versatile and practical and more "overall" because each one works many parts of the body as opposed to just one.  

[SugarAndSun]

Swim or do Ashtanga yoga. Both make my arms a little scary. ;)