"I Can and I will. End Of Story!": Arm workouts

One of my frustrations is my arms. There are times when I'm exercising where my arms just want to give up when i just want to keep going. Sometimes after a couple of reps with weights the muscles tighten and start to have a mind of its own.

June 2015

Although i dread working out my arms, I love seeing an improvement, and feeling muscles i never felt before "come to life" because as cliche' as it sounds, it means i'm getting stronger and it's worth all the frustration and pain.

Below i've listed some of my favourite arm workouts/exercises and alternatives for the ones that kill me haha  - BODY WEIGHT /3-10kgWEIGHTS


PUSH UPS: There are 2 other ways to do a push up other than a classic push up. It took me 2-3 months to be able to do the classic push up! Click here to see the other two.

LAY DOWN PUSH UPS: These are "easy"  but still get my heart racing after 6 reps and turn my arms into jelly. I Try to push for 10-15 each set though!  Here's how.

BICEP CURLS (3-5 kg weights each hand): Sometimes if i have trouble having control in both arms ,  i focus on one arm first , then I alternate. Here's how.

TRICEP EXTENSION WITH WEIGHTS OR MEDICINE BALL: If it helps to stop leaning on one side or if your posture is off, you can also try these sitting down to have more focus in keeping your back straight. Try to control and go slowly Here's how.

TRICEP DIPS:  Love/hate these ha!
The classic way.
Modified/alternative
The advanced way

BOXING: Whether it's with weights , body weight or gloves and pads, Boxing increases the heart rate and is my favourite way work up a sweat and exercise/improve my coordination.

WEIGHTED SQUAT CLEAN & PRESS: Although i find these very challenging the more i use heavier weights, they definitely kill my arms especially when moving up towards the press. It's hard for me to  gain control sometimes. Sometimes i prefer to use a medicine ball rather than weights.  Here's how - (First picture on circuit 2 )

DUMBBELL LATERAL RAISE: This makes my muscles want to retract back, causing me to lean forward sometimes. Sometimes i do one arm at a time for more control. Here's how.
OR  i find it easier sometimes to extend the raise over my head into a press and  then slowly lower my arms back to starting position.