About 8 years ago, I read in a magazine that some celebrity chiseled her arms with two moves. I didn't believe it. But, her arms were bangin'. So I kept reading.
Her secret: A pyramid of various styles of push ups and tricep dips. That's it.
At that point in my life, I hardly had time to eat and sleep let alone workout. So I said, "what the hell?" I told myself for 30 days straight that if I did only one thing per day, it would be this arm series.
Disclaimer: I had a job in which forced me to walk constantly, so I was in a constant state of LISS. LISS is known as your fat burning state, so that would help burn the fat around my arms and reveal more chiseled upper body muscles. Just doing this arm series is not going to uncover Michele Obama biceps. There are a lot of variables, including nutrition and other cardio routines.
But, coupling this arm variation with the right regimens will help you create a more lean, chiseled upper body look FAST.
Try it for 30 days and let me know what you think 😉
30 reps (or until failure): Regular Arm Pushups
30 reps (or until failure): Regular tricep dips with legs extended (ideally on an elevated surface like a bench, but can be done on the floor)
*Increase reps by 4 as you get stronger.
20 reps (or until failure): Wide arm pushups
20 reps (or until failure): Regular tricep dips with legs extended
10 reps (or until failure): Triangle pushups
10 reps (or until failure): Regular tricep dips with legs extended
Number of reps:
A lot of us aren't to the level of 30 pushups to start. If you aren't, do a 12-8-6 reps per round, and work up as you build strength (you will fast!).
Knees on the ground. You're still working your arms to the same degree—do not be ashamed if you have to modify to start!