Get Those Killer Arms

Build up your upper body strength whilst toning up.

Training program

A program for you to do at home, at your own pace. It may take approximately 30 minutes.

Disclaimer

Please consult your physician or health care professional before starting this or any other fitness program to determine if it is right for you.

Warm up exercises

Complete 2 sets of every exercise.

Band pull aparts

Resistance: Light band

Reps: 10

Band chest press

Resistance: Light band

Reps: 10

Hand walkouts

Reps: 5

Power exercises

Complete 3 sets of every exercise

Bench Dumbbell pulls

Resistance: 10 kg

Reps: 12

Close grip push ups

Reps: 10

Dumbbell single arm rows

Time: 30 seconds each side

Resistance: 10 kg

Strength exercises

Complete 3 sets of every exercise

Barbell shoulder press

Resistance: 15 kg

Reps: 10

Dumbbell front raise

Resistance: 5 kg

Reps: 10

Dumbbell Tricep kickbacks

Resistance: 3 kg

Time: 30 seconds each side

Cool down

Well done! Enjoy a 10 minute slow walk to cool down.

Ready for more?

A woman in a gym doing lunges and holding dumbbells

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A man doing bridge raises at an outdoor boot camp

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A woman doing lat pulldowns at a machine in the gym

Tone All Over

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