Roberts - The Home Workout Plan How to Master Arm Exercises in 30 Days

When my fitness obsession first began nearly a couple decades ago, my first priority in working out was much like any dude. I wanted to have impressive arms that didnt simply burst at the sleeves but were seen across the room. People from around the world would come to pay tribute to them, and I would be regarded as the Sultan of Sleeve Shredding.

Now, Im more focused on building functionality in my arms. I dont merely want to have these big aesthetically pleasing arms; I want to have arms that fit my build and work for my everyday life. It is certainly nice having tone, firm and lean arms, but I also want them to be mobile and functional.

Hence the birth of The Home Workout Plan: How to Master Arm Exercises in 30 Days and why I would love to share what has worked for countless other clients and me. Much like the rest of the Fitness Short Reads Series , Ive kept this book short and sweet. Dont expect thousands of exercises and a huge learning curve. My preferred training principles jump off the pages and into your brain within an hour of reading. That way, you can spend more time crafting a better body and less time sitting around toiling through endless pages of rhetoric, theories, clinical studies, references, and other boring parts about fitness.

A few guidelines to remember when exercising:

1. Breathe out on exertion, breathe in on the opposite movement.
2. Never sacrifice form for bragging rights. Just because you completed it poorly, does not mean you broke any world records. Believe me, its all been done before.
3. When in doubt, try it out. You may surprise yourself on what you can accomplish.
4. If you can do it, then prove it. Im a big proponent for high repetition exercises. Try 100 repetitions, and if you are successful, please share it!

You will need a few items to complete your arm workouts:

1. Dumbbells
2. Pull-Up Bars
3. Optional: yoga mat for comfort

You master an exercise when you can easily do 30-50 repetitions of a bodyweight exercise without rest. If you can crank out 15-30 repetitions of a dumbbell exercise, then increase the weight by 10%. Dont be in a hurry to increase the volume you lift simply to brag. Its better to absolutely rule a lower weight than to be injured by a weight that is far too heavy for you to handle.

The Home Workout Plan: How to Master Arm Exercises in 30 Days is a great manual for pointing you in the right direction for arm development. Make sure you challenge yourself every workout and try each exercise at least once a week. Stepping a bit outside your comfort zone will truly build your arms in ways you never imagined. Rather than make outrageous claims and boasts of my personal conquests in arm workouts, lets get you digging in and reaping the rewards of using these exercises today. Get to it and good luck!

(Left Pic - Push-Up Positioning; Right Pic - Close Grip Hand Positioning)

Place your palms close together on the ground with your arms straight. Keep your body rigid from your feet to your shoulders throughout the movement. Bend your elbows 90, pause, then push yourself back up, extending at the elbows. To isolate your triceps, tuck your elbows toward your ribs.

(Left pic - Declined Push-Ups; Right pic - Close Grip Positioning)

Place your feet together on a raised support surface. Your body should be straight from ankle to shoulder with your arms extended and your palms placed close together on the floor. Bend your elbows 90, allowing your chest to lead the way to the floor. To isolate your triceps, tuck your elbows toward your ribs. Press through the palms of your hands, and fully extend your arms. Breathe in while going down and exhale out while coming up.

(Left pic - Hindu Push-Ups Positioning; right pic - Close Grip Positioning)

Begin at a standing position with your feet separated shoulder-width apart. Bend at the hips, slightly raise your heels and place your palms close together on the floor. Look directly towards your feet. Place an imaginary line that is parallel to the floor and 2 inches away from the back of your neck.

Start by diving your body downward, bending your elbows about 90 while arching your body under the imaginary line. Allow your heels to slowly lift from the floor until the soles of your feet are perpendicular to the floor. Breathe in during your descent. Pop up your chest and extend your arms. Your pelvis should be close to the floor, but not touching. You should be looking toward the ceiling with your arms fully extended. Follow the next steps according to your physical aptitude.

Beginning option: Tighten your mid-section and forcefully breathe out as you pop your hips back up toward the ceiling to return to the beginning position. You should be again looking at your feet and ready for another repetition.

Advanced option: Tighten your mid-section and forcefully breathe out as you reverse your order of movements. Slide yourself below the imaginary line and reverse arch your body back to the start position. You should be again looking at your feet and ready for another repetition.