Arm Workout for Flabby Arms
The following arm workout for flabby arms is designed to do one thing...Tone and firm up your soft and flabby arms.
Listen, I get it. If there is one question I get a lot it's, how to tone flabby arms. It's one of those body parts that's hard to hide, especially during the hot summer months. Now, I'm not saying you should be ashamed of your body because you shouldn't, but I get it. You want a pair of toned upper arms that show health and vitality and I get that.
So, today I am going to show you the most effective exercises and the best arm workout for flabby arms. Not only that but at the end of this article I am going to tell you something that will double your results. You MUST use this to get the maximum results you want for your flabby arms.
Keep reading!
Can Flabby Arms Really Be Toned?
Now, you may be wondering "Can flabby arms really be toned?". Yes, flabby arms can be toned, just like any other muscle group in the body. It requires targeted exercises that maximizes results, proper cardio to burn the layers of fat surrounding your arm muscles and a dedicated meal plan designed to facilitate the entire flabby arm process. Now, I'm not going to lie to you and say you can simply do a few exercises and "poof" your arm flab will magically disappear.
It doesn't work like that. However, what I can tell you is that if you use the right strategy including the best arm workout for flabby arms and a dedicated meal plan designed for flabby arm reduction, you can and will, tone your flabby arms.
At the end of this article, I am going to provide you with a powerful meal plan that will help strip away the fat surrounding your flabby arms. Sound good? Awesome, let's get into the arm workout for flabby arms.
30 Day Flabby Arm Challenge! Click Here
Flabby Arm Exercises
Now, the upper arm is made up of two main muscles groups, the biceps (front of the upper arm) and the triceps (the backs of your upper arms). We are going to concentrate on the triceps (backs of your upper arms) because that's the part that is flabby. This is the part of your upper arm that if you raised your arm and gave it a good shake, it would jiggle like a bowl of Jello. This is the arm flab we want to concentrate on and tone up.
The triceps (muscles in the backs of your upper arms) are made up of 3 muscle groups. To get the ABSOLUTE best, arm toning results you need to exercise all 3 groups. Now, I'm not going to get into the different muscle groups and try to explain all that jive, because that's not what you're here for. With that being said, I am going to provide you with the best, flabby arm exercises that will accomplish your goal. Combine these exercises into a powerful routine that are designed to tone your flabby arms, and you have yourself a solid strategy.
The ABSOLUTE BEST exercises for flabby arms are extension based exercise. Forget about arm circles and stuff like that, they don't work. Arm extension exercises DIRECTLY target the arm flab area which is the backs of your upper arms and MAXIMIZES your results. The triceps (backs of your upper arms) do one job, that's to push things (or your body) away from you.
Try this little experiment. Hold your right arm up to shoulder level. Bend your arm and move your hand towards your head while keep your upper arm straight. Once at a 90 degree angle, extend your hand back down and really squeeze your arm when it is straight. That is an extension movement. This type of movement will maximize your results and targets the flabby part of your upper arm.
Any movement that allows you to extend your arms, towards your body and/or away from it, such as a push up or dumbbell extension is the BEST for toning your flabby arms. What is the best exercise for flabby arms? Click here to find out.
Now, if an exercise does not use these types of movements, they will NOT be an effective exercise for flabby under arms. See this page for the worst exercises for flabby under arms.
Arm bent at 90 degrees
Arm straightened
We will be using 3 types of triceps exercises to help you get rid of your flabby arms. Each exercise is designed specifically to maximize muscle contraction for the best results, exercising the backs of your arms from all angles.
Here are the exercises:
Flabby Arm Exercise 1: Lying Arm Extensions
Flabby Arm Exercise 2: Standing Wall Extensions
Flabby Arm Exercise 3: Bent Over Arm Kickbacks
These are the only exercises you need to do to firm up your flabby arms. Pretty cool, eh? Need more exercises, no problem. Go to my page, exercises for flabby arms.
Workout Routine For Flabby Arms
Performing the exercises is one thing, but to really maximize your results, you need to organize the exercises, sets, and repetitions for maximum effect. Your arm workout for flabby arms needs to have two key elements in it to maximize results. The first is consistency. Without consistency, you won't get the results you need. Show up every second day for the next 30 days and perform your flabby arms workout. I suggest performing your arm workout for flabby arms on Monday, Wednesday and Friday. Take the weekends off.
Want to get rid of flabby arms in 30 days? Try this 30 day challenge.
The second element is very, very important. Each week needs to improve on the previous weeks flabby arm exercises. This can be more repetitions, adding more sets, adding more weight or reducing your rest times. The point is to improve week over week in each of the 3 exercises. Do this and you will DOUBLE your results.
Using the 3 exercises above, you are going to structure an arm workout for flabby arms that is designed to maximize RESULTS! I want you to follow the exact, 30 day arm routine for flabby arms as instructed below.
Week 1 (Monday, Wednesday, Friday)
Lying arm extensions
Set 1: 12 repetitions
Set 2: 12 repetitions
Rest: 30 seconds in between each set and after the exercise
Weight: Women use 5 pound dumbbells. Men use 10 pound dumbbells
Standing wall extensions
Set 1: 6 repetitions
Set 2: 6 repetitions
Rest: 30 seconds in between each set and after the exercise
Triceps kickbacks
Set 1: 12 repetitions
Set 2: 12 repetitions
Rest: 30 seconds in between each set and after this exercise
Weight: Women use 2.5 pound dumbbells. Men use 5 pound dumbbells
Week 2 (Monday, Wednesday, Friday)
Lying arm extensions
Set 1: 14 repetitions
Set 2: 14 repetitions
Weight: Women use 5 pound dumbbells. Men use 10 pound dumbbells
Standing wall extensions
Set 1: 8 repetitions
Set 2: 8 repetitions
Rest: 30 seconds in between each set and after the exercise
Triceps kickbacks
Set 1: 14 repetitions
Set 2: 14 repetitions
Rest: 30 seconds in between each set and after this exercise
Weight: Women use 2.5 pounds. Men use 5 pound dumbbells
Week 3 (Monday, Wednesday, Friday)
Lying arm extensions
Set 1: 16 repetitions
Set 2: 16 repetitions
Set 3: 16 repetitions
Rest: 20 seconds in between each set and after this exercise
Weight: Women use 7 pound dumbbells. Men use 12 pound dumbbells
Standing wall extensions
Set 1: 10 repetitions
Set 2: 10 repetitions
Set 3: 10 repetitions
Rest 20 seconds in between each set and after this exercise
Triceps kickbacks
Set 1: 16 repetitions
Set 2: 16 repetitions
Set 3: 16 repetitions
Rest: 20 seconds in between sets and after this exercise
Weight: Women use 5 pound dumbbells. Men use 7 pound dumbbells
Week 4(Monday, Wednesday, Friday)
Lying arm extensions
Set 1: 18 repetitions
Set 2: 18 repetitions
Set 3: 18 repetitions
Rest: 20 seconds in between each set and after this exercise
Weight: Women use 7 pound dumbbells. Men use 12 pound dumbbells
Standing wall extensions
Set 1: 12 repetitions
Set 2: 12 repetitions
Set 3: 12 repetitions
Rest: 20 seconds in between sets and after this exercise
Triceps kickbacks
Set 1: 18 repetitions
Set 2: 18 repetitions
Set 3: 18 repetitions
Rest: 20 seconds in between each set and after this exercise
Weight: Women use 5 pound dumbbells. Men use 7 pound dumbbells
Follow this format over the next 30 days for the best results. For the ABSOLUTE BEST results, follow this arm workout for flabby arms with a 10 to 20 minute home cardio session OR a 20 minute walk. Why perform a home cardio workout? Simple, it will burn the layer of fat that is surrounding your arm muscles. Strip the fat away and you arm muscles will become more visible. Add in the flabby arm exercises and you will start to see toned and sexy arm muscles. For low impact, home cardio exercises, click here. For a kick ass belly busting, booty building home cardio workout, click here.
Flabby Arm Nutrition
The exercises and arm workout for flabby arms (above) are important BUT, your nutrition will be responsible for making sure you reach your goals. I'll be honest with you, your diet will be responsible for 80% of your success. You need to follow a meal plan that is designed to get rid of your flabby arms. With that being said, I am going to provide you with the most effective meal plan (and grocery list) that will help you get rid of flabby arms. Here is your meal plan for flabby arms. Print that off, along with the grocery list and follow it to a tee!
Flabby Arms...The Conclusion
Let me be clear about this. You can get rid of flabby arms. It comes down to using targeted exercises that maximize results, following a routine designed to make sure you are always improving and following a meal plan designed to strip away the arm flab. That is it! Do this and you will not get rid of your flabby arms but you will strengthen and tone your flabby arms for a more sleek and sexy look.
Good luck and all the best!
-Blake
Over his 30 plus years of experience, Blake Bissaillion has worked with nationally ranked body builders, power lifters and fitness professionals. In this time he has picked up volumes of applied knowledge that he openly shares with his clients. Mr. Bissaillion’s objective is to help as many beginners to weight training and fitness to achieve their weight loss and fitness goals while getting into their best possible shape. Mr. Bissaillion owns and operates Belly Be Gone, a fitness company that offers fitness and nutritional guidance and products.