Here's an arm workout that has proven to be successful for me — my contribution for your fit and lean arm workout. After a five minute cardio warmup, followed by a 5 minute shoulder workout, let's work those arms:

Seated Dumbbell Concentration Curls, 3X(8-10) reps (rest the elbow on the inside of the thigh)
supersetted with (no rest)
Triceps Pushdowns, 3X(8-10) reps
(60 sec. rest)

Standing E-Z Curl Barbell Curls, 3X(6-10) reps
supersetted with (no rest)
Close Grip Bench Press (E-Z Curl Bar), 3X(8-10) reps
(60 sec. rest)

Preacher Curl (E-Z Bar), 3X (6-10) reps
supersetted with (no rest)
Seated One Arm Overhead Tricep Extensions, 3X(8-10) reps
(Be sure to have a support against your back)
(60 sec. rest)

Seated Hammer Curls, 3X(8-10) reps
(Be sure to have a support against your back)

Seated Barbell Wrist Curls with Palms Up, 3X(8-10) reps
supersetted with (no rest)
Seated Barbell Wrist Curls with Palms Down, 3X(8-10 reps
(60 sec. rest)

Remember to use as much weight as you can handle with good form for the required reps.

Have fun and good luck.

Jack in PA

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