The 7-Day Arm Makeover Challenge
We all have our own reasons for wanting strong, lean, well-defined arms. The 7-Day Arm Makeover Challenge is the best way to do just that. After following this 7-day arm workout, not only will your arms look toned, but will also be stronger, keeping your metabolism revved. It's the only way to get that loose saggy skin to tighten up.
First thing first... don't worry if you've never touched a dumbbell before. This arm challenge was specifically designed with everyone in mind, whether you're new to working out, or you workout often. This challenge removes all the obstacles that might get in your way, so kick your excuses to the curb, they won't work here. And never forget that if it doesn't challenge you, it can't change you. So, Cheers to change— you're already on your way!
Getting started: The arm challenge consists of seven basic moves that work the arm the most efficiently using heavier weights. Over the course of the challenge, you can increase reps, weight, or add sets of each exercise, eventually working up to three sets of 15-20 reps of each.
Here's the catch... you must use super-strict, absolutely spectacular form, and feel each and every repetition if you want to see changes happen quickly. If the exercise feels too easy, you're not connecting with the muscle. I suggest closing your eyes and improving your form until you're super-connected to each and every muscle you work. That's professional level work, and you'll get away with doing less work, spending less time, but your results will be incredible. It's all about working smarter, not harder!
Each exercise has a video to kick it off. Watch the video first, and then hit pause and do the exercise so you can be fully focused.
Choosing the right weight is paramount. If you want one that fatigues your muscles by the end of the set, choose a heavier weight than you normally train with. If the exercise feels too easy and your form is good, that's a clear sign you need to increase the weight you're using. If it feels too hard and you're getting tired quickly, or your don't own heavier weights, lower the weight and focus on squeezing each and every rep instead. Beginners should start with 5-pound weights, and for more experienced lifters, grab heavier weights.
This arm challenge will change your arms twice as fast if you're eating lean, clean, metabolic boosting protein. So don't forget to drink your shake after you work out. If you really need to lean out your arms and they are stubborn, you'll want to take 1-2 Accelerator Advanced before you work out to help your body enter the fat burning mode. It will provide you with more natural energy (you'll also be stronger), and it makes it easier for your body to burn off fat, especially if you're working out.
After your workout, take 1-2 Cutting Edge to convince your body to burn off that stored fat and make sure the fat you just woke up and disturbed gets burned off versus being restored.
New let's get to it. You can do this workout anywhere anytime, no excuses—just results!
DAY 1: TONE & TIGHTEN TRICEPS
- Lying one arm, tricep extended (you can do this in bed)
- 20 reps using as heavy a weight as possible
- 1-2-3 sets, depending on your fitness level
DAY 2: TRICEP KICKBACK
- 20 reps using as heavy a weight as possible
- 1-2-3 sets depending on your fitness level
DAY 3: CONCENTRATION CURL
- 20 reps using as heavy a weight as possible
- 1-2 sets depending on your fitness level (ladies, this is not a muscle you want to grow and we use the muscle every day, so less is more in this instance)
DAY 4: PULLOVERS
- 20 reps using as heavy a weight as possible
- 1-2-3 sets depending on your fitness level
DAY 5: SEATED CURLS
- 20 reps using as heavy a weight as possible
- 1-2 sets depending on your fitness level (ladies, this is not a muscle you want to grow and we use the muscle every day, so less is more in this instance)
DAY 6: BRIDGE DIPS
- 20 reps using as heavy a weight as possible
- 1-2 sets depending on your fitness level (ladies, this is not a muscle you want to grow and we use the muscle every day, so less is more in this instance)
DAY 7: TRICEP OVERHEAD EXTENSION
- 20 reps using as heavy a weight as possible
- 1-2-3 sets depending on your fitness level
YOU DID IT! This Arm Challenge should be done in addition to your 10,000 steps every day, and your current workout. But, it will also work if you do it by itself. The concept is little “taps” each day versus a lot one day, so your arms are constantly being worked. ''This technique is used to shape and tone the arms versus growing and bulking them, so guys if you want more size, add more sets. It's just that simple.
- Lisa Lynn
