All-Around Sexy Arms Workout | Katie Chung Hua

Want a toned set of arms, but don't always have extra time for the gym? Get results on the double with this all-in-one workout that targets your shoulders, biceps, and triceps!
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A great, effective workout doesn't have to take all day. In fact, it shouldn't! Make the most of your time in the gym with my all-around arm workout. You'll build strong, toned triceps, biceps, and shoulders in no time!

This workout targets your arms and delts with four giant sets—groups of exercise done one after another with minimal rest. This approach will keep your heart rate elevated and guarantee that you leave the gym tired, sweaty, and knowing you did the most with your valuable time.

If you're already following a program, but want to work more on your arms and shoulders, you can add this workout as an extra day—provided you don't train arms two days in a row, that is. Or, if you're just focusing on arm and shoulder development, you can do this workout twice a week, provided it jives with your other training goals.

Every exercise in this session calls for 15-20 reps. Keep your intensity up for every set. The last 5 reps of each lift are the most difficult, but that's where results are achieved! Make sure you're really pushing yourself and working until failure. After all, in lifting, as in life, you'll only get as much as you put in.

| Reverse Biceps Curl |
Use a barbell for all three exercises in this giant set. It might seem strange, but I like to do reverse curls at the beginning of my workout, because they're more difficult and require you to use all of your strength to lift the bar and get those high reps. The pronated grip will help you hit both your biceps and forearms.

| Standing Triceps Extension |
Take a quick breather if you need to, then head into standing triceps extensions. Place the bar overhead to start, keeping your elbows close to your head. Foot position is up to you; you can stand with your feet together, or step forward with one foot in a slight lunge.

| Upright Row |
After another short breather—only if you need it!—get ready for some rows. I like separating my hands to roughly shoulder-width apart for this movement, which creates more tension in the delts. To get into the proper position, lean forward, and bend your knees slightly. As you bring the bar up, lead with your elbows. Think of it as trying to get them to touch the ceiling as you pull up.

| Rope Hammer Curl |
We're kicking off this next giant set with hammer curls. When you do these, make sure your shoulders are back and your arms are glued to your sides. Pull the rope up, but make sure not to relax at the bottom of the movement. You'll get the most out of the movement by keeping tension on your biceps.

| Standing Triceps Extension |
After resetting the cable height, get ready to target your triceps. When you do these extensions, keep your shoulders back and abs tight. Your arms should go through a full range of motion into a strong contraction and deep stretch. Don't go further than 90 degrees, to prevent your triceps from resting too long.

| Rope Face Pull |
Move the pulley down to roughly shoulder height for your cable upright rows. Keeping your abs tight and bending your knees a tad, pull the rope so it's level with your shoulders. You should feel this in your traps, biceps, and shoulders.

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