The Right to Bare Arms

Scott Schwab
I have been designing a workout for the arms that is a sure crowd pleaser. It combines many different exercises to give you some ripped arms. Start with the philosophy that we are going to do 4 sets and 10 reps, but you will be doing 6 exercises. Remember that the point is not to lift heavy weights, it is to lift lower weights and burn those muscles. You can also mix and match these exercises on different days, if you do not feel that you can do them all in a day.
Dips
These dips will require you to get between to benches or elevated surfaces. Pretend that your body is a bridge over the two benches. It is important to take your arms and put them at the edge of the bench. Try and get your butt as low as you can to the ground and make sure your feet are steady on the bench across from you. Take a weight and place it on your thighs. As you dip you will add difficulty as you increase the weight.
Supermans
This workout is awesome. Put your hands on the ground away from the wall. Get your feet up vertically on the wall so you are doing a hand stand. In the hand stand position you will walk with your hands and essentially use your feet as balance across the wall. This is extremely hard and works your entire upper body. If at the end of the 10-20 feet you really want to push it; do vertical push-ups on the wall.
Push up Curls
Grab a couple of dumbbells of medium weight difficulty and get in the push up position. The goal is for you to get into push up position and when you return to the starting position with your arms locked. You will lift the weight to your chest and while turning your body to the side you will take the dumbbell and raise it straight above your body. Your position will be on your side and arm extended at a 90degree angle.
Pull ups
Pull ups are just plain and simple. Do as many as you can and try and work up to where you can do 4 sets of 10 reps. I have also seen machines now that allow your knees to rest on pads and you set a certain weight and you are still doing pull ups. It seems effective, although I have not personally tried.
Seated Bench
This is great for your upper back, shoulders, and the biceps. You will see the bar on a rack and a seat located directly below the rack. Put on a weight lower than what you would bench. You are using different muscles and doing the other workouts you will be tired. After you lift the weight and are fully extended, bring the weight down until you almost hit the top of your chest.
Curls
This exercise is going to burn. As you move through each exercise the point is to go at as quick a pace as possible. With the curls get a curl bar that you are comfortable with and make sure you are doing the lift slow and effective. The point is not to max out on all of these lifts. It is to get lower weight so you can really have great looking, toned arms. Do the 10 reps and return to the first exercise.