Lean & Sculpted Arms: Home Workout + 5-Day Workout Schedule

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Good Morning Everyone!

I hope you’ve been enjoying the workouts I have posted this week! I included links to each workout we have done this week below, for easy reference. It’s a great one to Bookmark or Pin if you want to keep the schedule handy.

Today’s workout is focused on the Arms. For the workout you will need dumbbells, or something to add resistance to your workout. Muscles give your arms shape. It’s not anything to be afraid of! A lot of women avoid working their arms so they won’t look “bulky” but it takes a LOT of work & purposeful effort to get a woman to look bulky in the arms. So don’t be scared! Grab some dumbbells, as heavy as you can handle with good form, and go for it! If you have lighter dumbbells you can increase the # of reps to maximize the challenge.

During this workout the last 2-3 Reps of each exercise should be very challenging for you!

Workouts from this Week:

Workout 1: 30 Minute Full Body Home Workout & Fat Burn

Workout 2: Extended Plank Workout: Core Workout for Love Handles, Abs & Back

Workout 3: Better Booty Workout: Glutes, Hamstring, Thighs & Legs

Workout 4: 20-Minute Cardio HIIT & Sweat: Workout to Burn Fat & Sculpt Lean Muscles: Metabolism Booster!

Workout 5: That’s today! Get Ready to Work Your Arms!

*Include 1-2 Rest Days this week. I also recommend choosing one Yoga or stretch video. Flexibility reduces your risk of injury, AND improve the speed of your results! The increased range of motion can increase the power of each movement. You can find those here: http://www.benderfitness.com/category/yoga.

PPS You can find me on Instagram and Twitter: @BenderFitness and on Facebook: www.facebook.com/MelissaBenderFitness

Complete 8-15 reps per exercise. 30 second plank between exercises. 

*If you are using lighter weights you can increase your reps to 20 as long as you can maintain good form throughout each exercise.

1. 90 Degree Dumbbell Curls
2. Forearm Plank
3. Dumbbell Press
4. Forearm Plank
5. Supine Dumbbell Extension
6. Forearm Plank
7 Tricep Extension
8. Forearm Plank
9. Alternating Deltoid Raise
10. Forearm Plank
11. Bent Over Row
12. Forearm Plank
13. Deadlift
14. Forearm Plank
15. Dips

Repeat 1-3X.

4 thoughts on “Lean & Sculpted Arms: Home Workout + 5-Day Workout Schedule

  1. I love your workouts! I would do other workouts from other trainers too but would come back to your workouts and stick with it for a month or two. I especially love workouts with cardio bursts combination and time flies fast when doing your workouts because they are fun! Thank you for all that you do.
    When you published the above workout on Facebook, I was so excited to do it but only to find out that I don’t have it in my workout library (in my computer). So i did this one instead https://youtu.be/aQNXadL3fIU . So today, I will download the above workout to add to my collection <3
    Cheers Melissa, Jesse & sweet Baby Bender. Have a nice day! <3

  2. Karen P

    Love these upper body/arm workouts. Ingenious that you added the plank in between for an extra challenge. Thanks, Melissa!

  3. Tatyana Lime

    Amazing arm routine, many thanks! I completed this workout twice, it took me 30:55. 15 reps of each exercise per round, Supine Dumbbell Extension and Alternating Deltoid Raise with 5 kg dumbbells, Deadlift with 11,8 kg dumbbells, other exercises with 7 kg dumbbells. The most challenging for me were Alternating Deltoid Raises, especially for left arm 🙂

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