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<p>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? </p>
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<p>Thanks!</p>
 

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

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<p>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.</p>
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<p>And yes, tricep dips are an amazing exercise.  </p>
 

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<br><br><div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>rootzdawta</strong> <a href="/community/forum/thread/1285662/toning-your-arms-please-share-your-successful-workouts#post_16126742"><img alt="View Post" class="inlineimg" src="/community/img/forum/go_quote.gif" style="border-bottom:0px solid;border-left:0px solid;border-top:0px solid;border-right:0px solid;"></a><br><br><p>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.</p>
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<p>And yes, tricep dips are an amazing exercise.  </p>
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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?</p>
<p>Do you use free weights, or a machine?<br>
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<p>I use free weights.  Actually, I exercise at home and use <a href="http://www.powerblock.com/Classicseries.html" target="_blank">Powerblocks</a>.  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.  :)</p>
 

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Discussion Starter · #8 ·
<br><br><div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>nola79</strong> <a href="/community/forum/thread/1285662/toning-your-arms-please-share-your-successful-workouts#post_16127643"><img alt="View Post" class="inlineimg" src="/community/img/forum/go_quote.gif" style="border-bottom:0px solid;border-left:0px solid;border-top:0px solid;border-right:0px solid;"></a><br><br><p>Thanks! I'll have to look into those powerblocks to use at home.</p>
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Me, too.  Thanks for the info, mama!</p>
 

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<p>^^^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.  </p>
 
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