Sun’s Out Guns Out – Tank Top Arms Workout Part 1

Sun’s Out Guns Out!!!! Tank Top Arms Workout Part 1


Part 1?  If you’re wondering why a “Tank Top Arms” workout has more than 1 part, it’s because in order to acheive toned arms you need to work all the major muscle groups of your upper body.  Chest / Triceps / Biceps / Back / Shoulders.

All of these are too much to pile into one workout (if you want to see results) so I like to split up my upper body days between Chest/Triceps/Biceps and Back/Shoulders.

Don’t be afraid of building some muscle.  Something I hear a lot is “I just want to tone.” … The problem with that statement is that you can’t tone something you don’t have.  You need to build muscle in order to look toned.  Building muscle in your upper body will not only give you slender, toned arms, but will help with every day tasks of carrying your groceries, picking kids up off the floor, lifting cars off of people, etc.

Another thing you can do to tone up faster is to keep your workouts high intensity.  I do this on my upper body days by doing super or giant sets (2 or 3 moves back to back with no rest), and adding some high intensity interval training (HIIT) in between sets instead of resting .  These bursts of elevating your heartrate will burn calories to the max, and keep them burning after you leave the gym.

Tank Top Arms – Chest / Tri / Bi

  • Machine Fly x 15
  • Tricep Pushdown x 15
  • Dumbbell Bicep Curls x 15
  • Jump Rope x 50

Repeat 2 – 4 times

  • Push Ups x 12
  • Assisted Dip x 12
  • Jump Rope x 50

Repeat 2 – 4 times

  • Barbell Bicep Curl x 15
  • Incline Bench Press x 12
  • Jump Rope x 50

Repeat 2 – 4 times

  • Dumbbell Hammer Curls x 15
  • Dumbbell Tricep Kickbacks x 15
  • Jump Rope x 50

Repeat 2 – 4 times

  • Incline Dumbbell Fly x 12
  • Kettlebell Tricep Overhead Extension x 15
  • Incline Bench Dumbbell Curls x 12
  • Jump Rope x 50

Repeat 2 – 4 times

Give it a go, make sure you are using weights light enough to complete your sets, but heavy enough that you are struggling to complete them 🙂

I apologize in advance for you being too sore to wash your hair, but I don’t apologize for your badass arms.  In fact you’re welcome.

Keep posted for Part 2 – Back & Shoulders!


2 thoughts on “Sun’s Out Guns Out – Tank Top Arms Workout Part 1

  1. I found your blog through Pinterest and love it! You have some fabulous workouts, and I am so eager to try some of your recipes, they look amazing! 🙂 I think that the picture above is of you. If so, you have such nice sculpted arms! Wow. God bless you! 🙂

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s