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WESTARR61205's Photo WESTARR61205 Posts: 56
2/5/08 8:38 P

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I use a speed bag, it's like cardio just for your arms!

I have not failed, I've just proven 10,000 ways that do not work ~ Thomas Edison

Women and cats will do as they please, and men and dogs should relax and get used to the idea.
-Robert A. Heinlein


 
AMBITIOUSBEAUTY's Photo AMBITIOUSBEAUTY SparkPoints: (53,802)
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1/5/08 6:02 P

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I agree that the ladders routine really does workout the arms!

Deb, Deb J, or DJ :)

Goals ♥ to lose at least 60 pounds by August
Motivation ♥ Looking hot next time I see my boyfriend
Reward ♥ Summer Caribbean Cruise with my man ♥


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CURL643's Photo CURL643 Posts: 415
1/3/08 8:15 A

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I found my arms got super slim when I did high intensity Tae Bo 6 days a week.

You can not control how you are perceived. You can only control how you are presented.


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LINDSEYDIESEL's Photo LINDSEYDIESEL SparkPoints: (7,319)
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12/22/07 1:13 P

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I have done the ladder 3 times and it really does work my arms. Thanks Nick! I appreciate you sharing that workout! It really is AWESOME! I love doing it on my days off.

I love VinDiesel
STICKYBNS's Photo STICKYBNS SparkPoints: (7,598)
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12/9/07 5:45 P

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Definitely cardio to bring down your over all fat since it is impossible to spot reduce, then like others have said, do arm weights and push ups to really define your muscles in your arms, but remember to build muscle every where to burn more calories.... I like tricep extensions, bicep curls, etc. Remember to keep increasing your weight as it gets easier.

Cheryl

We must accept infinite disappointment, but we must never lose infinite hope.
~Martin Luther King, Jr




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ANDRE-3000's Photo ANDRE-3000 Posts: 1,366
12/8/07 5:56 P

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hey yall....im telling you the ladder exercises are great...i have the exercise posted on my spark page....i know they sound like a beast but when pushups are one of the exercises you'll get results....since ive been doing like hundreds of pushups a day my whole upper body is getting tighter, its crazy how many muscles you use in pushups and to hit em harder hold yourself in the up pushups position at the end of your set....

with pain its about mind over matter...you dont mind and it doesnt matter


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AMBITIOUSBEAUTY's Photo AMBITIOUSBEAUTY SparkPoints: (53,802)
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11/25/07 10:04 P

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I agree with the cardio.. but also try push-ups. My boyfriend is a bodybuilder/football player and he has told me hundreds of times that push-ups are the best form of strength training for your upper body/arms.

Deb, Deb J, or DJ :)

Goals ♥ to lose at least 60 pounds by August
Motivation ♥ Looking hot next time I see my boyfriend
Reward ♥ Summer Caribbean Cruise with my man ♥


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SMURFETTE0725's Photo SMURFETTE0725 SparkPoints: (54,847)
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11/24/07 8:55 P

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Yes, definitely focus on cardio (at least 4 - 6hrs per week) and if you have access to cardio machines with arm bars (ellipticals, arctrainers, etc) use them! If you're on a treadmill or using a stepmill, swing those arms, give them a nice workout while doing cardio!

As for specific exercises, this is the Upper Body Plan that got my arms in tip top shape. I did this 2 - 3 times a week (approx 45 - 60 min per session):

(Advanced Start): Chin-Ups, 3 sets x 3 -4 reps

CHEST:
Cable Chest Cross, 2 sets x 12 - 15reps @ 35 lbs
Dumbbell Chest Press on Ball, 2 sets x 15 reps @ 25 lbs
SHOULDERS:
Dumbbell Military Press on Bosu Ball, 2 sets x 15 reps @ 15 lbs.
Dumbbell Lateral Raise on Bosu Ball, 2 sets x 12 reps @ 10 lbs.
BICEPS:
Cable Popeyes, 2 sets x 15 reps @ 30 lbs.
Cable E-Z Curl, 2 sets x 15 reps @ 35 lbs.
TRICEPS:
Overhead Rope Extensions, 2 sets x 15 reps @ 35 lbs.
Triceps Rope Press-down, 2 sets x 15 reps @ 35 lbs.
BACK:
Lat Pull Down, 2 sets x 12 - 15 reps @ 60 lbs.
Cable Seated Row on Ball, 2 sets x 15 reps @ 50 lbs.
TOTAL UPPER BODY FINISH:
(Advanced) Bosu Push-Ups, 2 sets x 15 reps
(Beginner) Modified Push-Ups, 2 - 3 sets x 10 - 12 reps

Edited by: SMURFETTE0725 at: 11/24/2007 (21:02)
"What would you attempt to do if you knew you could not fail?"

Jan 07: Couldn't run 1 mi.
Oct 07: Lowell 13.1, 1:54:59
Dec 07: Jax 26.2, 4:04:54
July 08: Danskin Triathlon, 1:47:38
Oct 08: NB 5K, 22:53 (2nd place!)
April 09: Wesfield (PR) 13.1, 1:47:51
May 09: Providence (PR) 26.2, 3:56:15
Dec 09: SpaceCoast 26.2 # 7 and my 4th 26.2 within 6 weeks!

"If your mind can conceive it, your body can achieve it."
tinyurl.com/dcks8a


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RKBABCOCK's Photo RKBABCOCK SparkPoints: (36,688)
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11/24/07 5:50 P

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Any cardio is going to burn off the excess fat that has accumulated everywhere on the body. You can do strength training also, because the more muscle you have, the more fat you burn! Make sure you work both your triceps and your biceps, as well as the other large muscle groups of your body: your legs, chest, back, and shoulders - and don't forget the core!

I looked at your page - wow, you have been through a lot! Best of luck to you, and welcome to the team!

Rhonda

Upcoming Races:

11/6/10 - Indianapolis Monumental Half Marathon

2/27/10 - Disney Princess Half Marathon


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DIVINEMADNESS's Photo DIVINEMADNESS Posts: 1,301
11/24/07 3:22 P

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thanks!! like any cardio or using my arms alot?

"In everything you do, youíre going to hit a wall, where youíre exhausted, frustrated, and you just want to quitÖ
Itís what you do after that moment that makes the difference.
When you want to give up, itís not about fitness, itís about character.
Pride. Commitment. Excellence."


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JOHNBABJR's Photo JOHNBABJR Posts: 2,687
11/23/07 11:05 P

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Honestly, it's cardio. Burn off the excess inches.

-John

Recent Records:
5K 21:42 (2010)
10K 47:52 (2010)
15K 1:10:48 (2010)
Half 1:39:58 (2010)
Full 4:07:30 (2009)


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DIVINEMADNESS's Photo DIVINEMADNESS Posts: 1,301
11/23/07 7:50 P

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My arms are disgusting its like i got 1 more on each side melded into the existing. lol. whats the best exercise to do?

"In everything you do, youíre going to hit a wall, where youíre exhausted, frustrated, and you just want to quitÖ
Itís what you do after that moment that makes the difference.
When you want to give up, itís not about fitness, itís about character.
Pride. Commitment. Excellence."


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