Sculpted Arms Exercise Program
Test Exercise Program: Sculpted ARms Circuit EXERCISE PROGRAM (30-40 Minutes)
Looking to show off your sculpted arms over the holidays? Of course, you are, you saucy warrior! Your flex will be the gravy on the turkey. Actually, I have no idea what that means, but this program will get you ready for the holiday photoshoot. Simple and straightforward…..and pushing to failure is the theme of this no-nonsense traditional program. Perform the exercises in this order. Note the descriptions next to each exercise (e.g., hinging hips, etc.) and perform 12-15 reps for every exercise. Don’t forget to answer the questions in the “Assessment Section” after your workout. Even if you’re working with a Denver personal trainer, reflecting on your fitness sessions is always important.
CIRCUIT 1: 8-10 reps
1st: Bicep barbell curls standing on a bosu
2nd: Tricep skullcrushers on the bench while floating your feet
3rd: Straight arm plank on a stability ball (hold the ball with your hands for 45 seconds, keep your hips up)
4th: Bicep barbell curls standing on a bosu
5th: Tricep skullcrushers on the bench while floating your feet
CIRCUIT 2: 10-12 reps
6th: Bicep dumbbell hammer curls while kneeling on a bench
7th: Pushups with your feet on a step
8th: Straight arm plank on a stability ball (hold the ball with your hands for 45 seconds, keep your hips up)
9th: Bicep dumbbell hammer curls while kneeling on a bench
10th: Pushups with your feet on a step
How do you know when your arms are sculpted? You see the shadows even if you aren’t using them. / Denver personal trainer / Photo: Ron Lach
CIRCUIT 3: 10-12 reps
11th: Bicep single-handle cable curls
12th: Tricep rope pulldowns
13th: Straight arm cable choppers
14th: Bicep single-handle cable curls
15th: Tricep rope pulldowns
CIRCUIT 4: 12-15 reps
16th: Bicep dumbbell hammer curls sitting on an incline bench
17th: Tricep dumbbell kickbacks on a flat bench
18th: Straight arm cable choppers
19th: Bicep dumbbell hammer curls sitting on an incline bench
20th: Tricep dumbbell kickbacks on a flat bench
Bonus Circuit: Failure (Perform until you Drop)
21st: Explosive pushups
22nd: Assisted pullups
Assessment Section
No fitness or personal training program is perfect. Let’s reflect and adapt! Answer the following questions:
How would you adapt this training program?
Which exercises would you swap out?
How could you make this fitness program more challenging?
How would you change the order of the exercises?
Would you include more breaks in between the sets?
Would you include a different ratio of exercises instead?
Michael Moody, author and personal trainer in Denver
If you’re looking for a personal trainer who can curate a sustainable (and adaptable) routine based on your needs and wants, Michael is the experienced practitioner you’ve been looking for. Try personal training for a month today…your body will thank you!
ABOUT THE AUTHOR: MICHAEL MOODY, PERSONAL TRAINER
As an author, a personal trainer in Denver, and podcast host, Michael Moody has helped personal training clients achieve new fitness heights and incredible weight loss transformations since 2005. He also produces the wellness podcast "The Elements of Being" and has been featured on NBC, WGN Radio, and PBS.
Michael offers personal training to Denver residents who want to meet at the 2460 W 26th Ave studio….or in their homes throughout LoHi (80206), LoDo (80202), RiNo (80216), Washington Park (80209), Cherry Creek (80206, 80209, 80243, 80246, 80231), and Highlands (80202, 80211, 80212). Michael also offers experiences with a personal trainer in Jefferson Park (80211) and Sloan's Lake (80204, 80212).
EPISODE #10 - EAT FOR LIFE, WEIGHT LOSS, AND AN OPTIMAL IMMUNE SYSTEM WITH BEST SELLING AUTHOR DR. FUHRMAN
On “The Elements of Being” podcast, Michael dissects and explores the minds and habits of psychologists, filmmakers, writers, and industry icons. Essentially, you learn what makes them flip the switch to achieve great feats, goals, and milestones…and a chance to geek out over the psychology behind human behavior. In this episode, Michael interviews Dr. Joel Fuhrman, an internationally recognized expert on nutrition and natural healing as well as an author of seven New York Times bestsellers, including his most recent book, Eat for Life. His other bestsellers include: Eat to Live and The End of Dieting (which Michael gives to all of his clients).
Read more and listen here… You can also listen to all episodes on Apple, Spotify, Overcast, Castbox, Stitcher, or on your favorite podcast platform!
