sculpt strong and sexy arms

at home

we're going to show you how to 

Using a combination
of light dumbbells and your
own bodyweight.

grab some weights

and try your
 hand at a combo of these exercises for
arms that rival
michelle obama's

(and look damn good in a tank top)

1. waltzing arms

Works your biceps, triceps and shoulders.

2. v press

Works your biceps, triceps, shoulders and deltoids.

3. arm circles

Works your shoulders, traps, biceps and triceps

4. half arm circles

Works your biceps, triceps, shoulders and deltoids.

5. pinkie lifts

works your triceps, biceps and deltoids.

6. wide elbow push-ups

Works your chest, shoulders, and biceps.

7. static
push-up hold

Works your chest, shoulders and biceps.

8. wide elbow push-up pulse

Works your chest, shoulders and biceps.

9. tricep dips

works your triceps (duh), chest and shoulder stabilizers.

10. Quadruped plank to down dog

Works your triceps, shoulders and core.

11. Quadruped plank hold with pulse

works your triceps, shoulders, core, quads and calves.

12. full plank with alternating shoulder taps

Works your shoulders, transverse abdominals and obliques

13. dumbbell hammer curl+shoulder press comb

Works your biceps, triceps and shoulders.

14. dumbell
chest press

Works your pectorals, deltoids, biceps and triceps.

15. bent-over rows

Works your pectorals, deltoids, biceps and triceps.

16. bent-over rows + tricep kickback

Works your lats, traps,
rhomboids (upper back), rotator cuffs and triceps.

17. stability ball preacher curls

Works your biceps
and brachialis.

18. stability
ball chest press locomotive

Works your shoulders, triceps, pecs and core.

19. stability
ball seated
shoulder press

Works your shoulders, deltoids, pecs and core.

20. stability
ball push-up

Works your triceps, pecs, shoulders, lower back, quads, and core.

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