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30 Day Challenge Week 2: Check in With Your Coaches

Tank Top Arms Workout - Best Upper Body Workout for Toned Arms, Shoulders, & Upper Back

25 Min • Upper Body
  • View on YouTube
    • Training Type Low Impact, Strength Training, Toning
    • Equipment Dumbbell
    • Membership Free


    Strong, lean, toned arms are a goal for many women, but far too many of us go about trying to reach that goal in all the wrong ways. It's not the exercisers' fault; there are a lot of supposed “professionals” out there that push inaccurate information that ends up only hurting (or at least hindering) women in their progress towards their goals. In fact, there are some highly visible trainers out there that encourage women to never lift over a measly 3 lbs during a workout. Can you believe that? What kind of personal trainer encourages an individual to avoid building any functional strength whatsoever? If you followed advice like that, you wouldn't even be able to lift a gallon of milk without help! Not to mention that lifting heavily has an extensive list of health benefits for literally every age and fitness level; a boosted metabolism, increased bone density, hormone regulation, and a reduced chance for diabetes, high blood pressure, high cholesterol, depression, and more.

    I know you've heard us say it before, but in case you're brand new to Fitness Blender or need that extra push to challenge yourself with heavy weights, I'm happy to say it again; don't be afraid to lift heavy. Since I've thrown my heart into lifting like I mean it, I've only seen my body get stronger, smaller/more compact, and more toned. It's also incredibly empowering to realize that the weight you lifted a couple of weeks ago is no longer challenging enough – it's an exciting event to have to bump up the weight you're lifting (or maybe I'm just a huge fitness nerd? Haha. Whatever...I'll take that label!).

    So, if you want to tackle arm shape/size, boost your metabolism, and get a healthy, strong upper body you're proud of, try this Tank Top Arms Workout 2-3 times a week (along with lower body, of course).

    This particular upper body workout targets your arms, upper back, and chest. Just because it has a girly title does not in any way mean that this workout can't or shouldn't be done by men. There is really no such thing as a male or female workout, and I promise that if you select an appropriate weight, there's a very small likelihood that you won't be very sore after this workout.

    Not only are we utilizing super effective, wonderfully efficient supersets (pairing exercises together that work opposing muscle groups, minimizing or eradicating the need for rest between sets), we're also throwing in an extra burnout round of pulses after the last set of repetitions of each exercise.

    Workout Structure

    • Quick Cardio Warm Up
    • Upper Body Supersets + Burnout
    • Groups of 2 Exercises
    • 10 Reps, 2 Sets, + Burnout Pulses
    • Equipment: Dumbbells
    • Cool Down & Stretch Included

    Hammer Curl – Kelli is using 12 lbs
    Bentover Tricep Extension – Kelli is using 9 lbs

    Chest Fly – Kelli is using 18 lbs (15 lbs for the second round)
    Reverse Fly – Kelli is using 6 lbs (3 lbs for the second round)

    Overhead Press – Kelli is using 12 lbs (9 lbs for the second round)
    Dumbbell Pulllover – Kelli is using 12 lbs (9 lbs for the second round)

    +Cool Down & Stretch

    We have included the amount of weight that I'm lifting as a reference point, but the actual amount that you will want to lift for each upper body exercise is going to depend specifically on your own personal strengths and weaknesses. Aim to select a weight that has your muscles screaming by reps 8-10, but that doesn't force you into poor form for the movement. Because we're doing a burnout round at the end of that second round, you're going to want to keep an eye out for diminishing form, and lower your weight if you find yourself starting to cheat to make the exercise easier; it's always better to do the exercise with a lighter weight and perfect form than it is to sacrifice form to lift heavier.

    How long will I have to do this upper body workout before I start to see results?
    If you do this workout 2-3 times a week (or tackle a great upper body program like FB Flex) along with our cardio and lower body workout videos, and you implement healthy eating habits, you can see small changes in your body in as little as a week – though you shouldn't feel discouraged if it takes up to 2-4 weeks to start to see changes. You will likely feel a difference very quickly (about a week or two) see changes in 1-3 weeks, and have other people start to notice your body's changes in about 3-5 weeks. The thing you should know is that these workouts work, absolutely, without a doubt. Stick with and and you will see for yourself!

    More Tank Top Arms:

    The original: Tank Top Arms Workout – Arms, Chest, Back and Shoulders

    Tank Top Arms Round 2 - Upper Body Toning Workout