Slim Sleek Sleeveless Arms For The Summer

3 Exercises For Tighter, Firmer Skin

I love training my arms. Most weight training programs were designed by men for building bulky muscles, which is why most women are afraid of weight training.  I have personally experienced that myself. But, I eventually, had to design a program with women in mind and when I did, I got the best results for myself and my clients. To get slim, sleek, sleeveless arms for all your sultry summer outfits, follow the program designed below. When I follow this program for myself, I superset the exercises – performing two exercises back to back without resting in between. I keep the exercises close together and I use short rest periods, about 30 seconds between sets.

My Slender, Sleek Sleeveless Arms Workout Program – How To Do The Program

• Use Hand Weights and Dumbbells 3, 5, or 8 pounds
• Do Sets and Reps for 20 minutes Total
• Workout Four days a week: Monday, Wednesday, Thursday, Saturday
• Beginners – 2 sets of 12-20 Repetitions per exercise with light-weights
• Moderately Fit –  3 Sets of 12-20 Repetitions with moderate weight

3 Easy Exercises For Slender Sleek Sleeveless Arms

Bicep curls – Works Biceps – Front Of Your Arms

Hold a lightweight or dumbbell in each hand and stand with your feet hip-width apart. Let your arms hang down at your sides with your palms facing in toward your legs. Pull your abdominals in, stand tall, and keep your knees relaxed. Curl your right arm up, fist close to your shoulder, twisting your palm so that it faces the front of your shoulder at the top of the movement. Slowly lower the dumbbell back down, and then repeat with your left arm. Continue alternating until you’ve completed the set. One repetition consists of a complete curl with each arm

 

Kick-backs – Works Triceps (chicken wings) – Back Of Your Arms

Stand to the left of a chair. Hold a dumbbell in your right hand, feet hip-width apart. Lean forward at the hips until your upper body is at a 45-degree angle to the floor. Place your free hand on top of a chair or against a wall for support. Bend your right elbow so that your upper arm is parallel to the floor, your forearm perpendicular to it, and your palm facing in. Keep your elbow close to your waist. Pull your abdominals in and don’t lock your knees. Keeping your upper arm still, straighten your arm behind you until the end of the dumbbell is pointing down while tightening the back of your arm. Slowly bend your arm to lower the weight back to the starting position for one rep. When you’ve completed the set, repeat with your left arm.

 

The Shoulder Press – Works Your Shoulders And Arms

Hold a dumbbell in each hand and sit up tall on a chair that has firm back support. Place your feet on the floor, hip-width apart. Pull your abdominals in so there is a slight gap between the small of your back and the back of the chair. With palms forward, bend the elbows and raise the dumbbells up so they are level with your ears. Elbows should be at or just below shoulder height. Straighten your arms up over your head, without locking your elbows, then slowly lower to start.

DONE!

Repeat the entire sequence 2-4 times depending on your stamina.

CAUTION: if you ever feel sharp pains during exercise stop immediately and check with your physician. Never exercise through sharp pain.

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XOXO

Victoria Johnson

Celebrity Trainer And Best Selling Author

Skincare And Supplement Designer

Victoria works with professional athletes, Business CEOs, and Entrepreneurs. She works with entrepreneurial companies and individuals who are looking to take their company or their life to a higher level of performance and effectiveness. She has well served in prestigious positions as a spokesmodel and marketing consultant for L.A. Gear, Athletic Footwear, NutraSweet, and Nike. She is an internationally acclaimed professional producer, trainer, speaker, lecturer, trade associations, and professionals worldwide.

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