My Sculpted Arm Routine

A simple routine for sculpted arms.

Triceps do a lot of the work when it comes to achieving the look of sculpted arms. They create that smooth, toned look down the back of the arm and they are essential for overall upper-body strength.

The key to sexy arms is consistency and good form. You do not need fancy routines, but you do need enough resistance to challenge the muscles. If sculpted arms is your goal, weight that allows you to get more than 10 reps will help you get beautifully defined.

Below is a simple, effective tricep workout you can return to again and again.

Evelyn’s Tricep Routine

• Cable tricep rope pressdowns
  3 sets of 10 to 12 reps
  Focus on full extension and slow control on the way up

• Seated overhead dumbbell tricep press
  3 sets of 8 to 10 reps
  Keep ribs down and core engaged

• Bench dips or assisted dips
  3 sets of 10 to 12 reps
  Move slowly and stop before shoulders feel strained

• Cable kickbacks or single-arm dumbbell kickbacks
  3 sets of 12 to 15 reps
  Light weight, strict form, full squeeze

• BONUS: Skillcrushers on flat bench
  3 sets of 12+ reps
  Focus on your form and be sure to use a spotter

Tip: Rest 60 to 90 seconds between sets.

Strong, sexy arms are built repeating what works. Train your triceps regularly and let the results reveal themselves. For sculpted arms, consistency is the secret you’ve been seeking.