Check it these compound moves will get you sexy arms faster
than those old one-spot-at-a-time sets. "Maximizing the number of muscles
that you use is a better return on your rep-vestment," says Noah Neiman, a
master trainer at Barry's Bootcamp in New York City who has a devoted—and
carved—following. Do three rounds of his circuit using five- to 12-pound
dumbbells; the lighter ones are for shoulder presses, the heavier for curls. To
net even more toning, go slow as you lower the weights. The tight abs and tush
you also score? Icing!
1.
Arnold V-Sit
Targets shoulders, biceps, triceps, and abs
§
Sit on floor with knees bent, feet flat, holding
a dumbbell in each hand by hips, palms up. Lean back 45 degrees and lift feet
(shins parallel to floor).
§
Maintaining V-sit, curl weights to shoulders;
press weights overhead, rotating arms out to a goalpost position and then
extending them toward ceiling, palms facing forward.
§
Reverse motion to lower weights to start.
§
Do 15 to 20 reps.
2.
Multicurl
Targets back, shoulders, and biceps
§
Stand with feet shoulder-width apart, holding
dumbbells in front of thighs,
palms facing forward.
§
Quickly curl weights to shoulders, then, keeping
elbows close to sides, rotate bent arms out to sides so that arms form a W with
palms facing forward.
§
Rotate arms back to curl position, then lower.
Do 10 reps.
§
Next, do 10 full biceps curls, quickly lifting
weights to shoulders and then slowly lowering them to thighs.
§
Finally, start with elbows bent 90 degrees by
sides, forearms parallel to floor. Quickly curl weights nearly to shoulders;
lower to 90 degrees. Do 10 reps.
§
Do series 3 to 4 times.
3.
Burning Bridge
Targets chest, triceps, butt, and
hamstrings
§
Lie faceup on floor, knees bent and feet flat,
holding dumbbells with arms bent by sides so that forearms are perpendicular to
floor and palms face each other; lift hips (bridge
position).
§
Maintaining bridge, do a chest press, extending
arms straight up and then lowering them. Repeat press 2 more times.
§
At top of third chest press, keep upper arms
steady and bend elbows to lower weights by ears. Extend arms upward again and
repeat 2 more times. Lower arms to start.
§
Complete series 4 to 6 times.
4.
Crocodile Crow
Targets back, shoulders, biceps, and abs
§ Holding
a dumbbell in right hand, stand with feet staggered wide, left foot in front of
right, and hinge forward to place left hand on a bench or chair seat.
§ Reach
right hand down to outside of left shin (right shoulder faces left).
§ Drive
right elbow behind you, simultaneously rotating body so that chest faces
right and dumbbell is by ribs.
§ Reverse
motion to starting reach.
§ Do
15 to 20 reps; switch sides and repeat.
5.
Ab-Fab Press
Targets shoulders and abs
§ Lie
faceup on floor, knees bent and feet flat, holding dumbbells with arms
extended toward ceiling, palms facing each other.
§ Keeping
arms extended, engage abs and sit up tall with arms overhead.
§ Bend
elbows to lower weights to shoulders, then press weights overhead.
§ Slowly
lower to start position.
§ Do
12 to 20 reps.
§ MAKE
IT EASIER: Perform reps without the weights.
6.
Combat Burpee
Targets back, shoulders, chest, biceps, triceps, abs, butt, and legs
§ Start
with left foot staggered in front of right, and fists in front of chest.
§ Do
4 punches, alternating hands, then crouch down and place palms on floor in
front of feet.
§ Jump
feet back into plank position, then do a push-up.
§ Jump
feet forward toward hands and stand up, returning to staggered stance (try to
switch foot position for second half of reps). Repeat.