Monday, February 2, 2015

Slim & Sculpted Arms Workout

Hi Everyone!

This is workout #2 of the Lean Muscle Building Challenge. Tonight's workout is tough! The video is below. This one is focused on toning and strengthening your arms. 

I used two 20 lb dumbbells in this workout. Choose a weight that is appropriate for you. How do you know when it's time to upgrade your weights?

8-10 reps: Body Building
10-15 reps: Strength
15-20 reps: Strength and Endurance
20-25 reps: Endurance

So, if you are doing more than 20 reps with ease it's time to upgrade your weights. I'm an Occupational Therapist so my focus is always on what's most functional. For me, that means I want to build strength and endurance at the same time. For muscular balance and optimal benefits you need to have both. This is why I typically structure my workouts for 15-20 reps, with beginners starting at 10 reps. When you are starting out you need to build strength. Once you have a base you are able to start working on strength and endurance, and progress your fitness and health upward from that point. 

Full steam ahead! Enjoy the workout. :)

Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps

*If you max out during the workout (can not do any more of the exercise with proper form) that's okay. You will see that I max out a few times during this workout. It's a great way to build strength, and to monitor your strength gains when you repeat the workout. 

1. Row Lunge (right)
2. Row Lunge (left)
3. Tricep Drop
4. Mountain Pushup
5. Curl (right)
6. Curl (left)
7. Chest Press
8. Tricep Extension (right)
9. Tricep Extension (left)
10. Decline Pushup

Repeat 1-3X
Optional: 30 Minutes of Cardio


  1. Melissa - I was SO inspired by your Diet Bet challenge, and absolutely loved the HIIT workouts. I ended up losing 6.5 lbs doing your workouts and following your advice, and I just joined another Diet Bet for February. Will you be doing another Diet Bet challenge soon??

  2. I enjoy all your workouts Melissa Bender...excellent work!

  3. You are the best Melissa!!! awesome workout as always!!!

  4. how many times through?

  5. JELLO! You are such a role model. Thank you Bender power couple!

  6. Did this yesterday twice through. 1st workout was the new 10min jumprope. Today my triceps are sore. I was using 5kg each Dumbbells throughout the workout. Good thing you added bodyweight push ups in this routine (the climbers combo + the elevated PU). I will get new weights soon. thank you melissa for all the useful tips. Love you and your workouts.