Upper back/arms advice...

[ilovesabzi]

Hey guys! I need some advice on toning up...

I've got exactly 2 months to a VERY important wedding and my dress is strapless... you can guess my question. :)

My triceps and biceps need toning as does my [upper] back too. Any advice on particular exercises that along with cardio [I work out at least 4-5 times a week] can almost guarantee a more toned look??

Thanks so much! :)

[asp3]

Strangely enough I was just noticing how toned the upper back and arms of one of my climbing partners was last night at the gym. I'm not sure how long it takes to get the tone and definition that women climbers have. As a group they have the best backs I've noticed.

So if you have a climbing gym in town you might consider seeing if you can get the results you want in the amount of time you have.

[Beachbnny]

Congratulations!!!! (I have only one month left till I get in my strapless wedding dress, so I hear your concerns)

I've been doing som ethings at home to help me out. I have some weights the I lift at various degrees/angles and its been toning up my arms and stuff nicely. I love my balance ball and yoga mat and frequently hop on them with my weights while I watch TV and work out my core/ back/ arms.

I think when it comes to exercise the best advice is to listen to your body and do what it tells you to do, move the way you feel best moving, and always always stretch!

[Sister BDSQ]

You can't spot tone. You have to lose fat and build muscle for definition.

Bent over rows

Tricep kickbacks
Tricep dumbell extensions
tricep dips

Bicep curls
bicep hammercurls


Those are all good exercises, but if you have a bunch of fat covering up your muscle, it won't matter if you lift - - you'll just be building some nice sleek muscle under a bunch of fat.
I personally use "The Firm". They have wonderful upper/lower and full body cardio/weight workouts that are fantastic. Truly, a cardio/weight routine is the only way to achieve the low body fat, defined muscle look you are after.

[ilovesabzi]

Thanks so much!

It's actually not my wedding, but I'm going to be in it. Haha. : P

I'm not overweight, but I think if I lose 5 lbs it'll help create that toned look along with the weights. I'm also going to try to do some climbing... you're right, they have pretty amazing backs/arms!

[Fenguin]

I'd echo Sister BDSQ's advice, and would also suggest an emphasis on pull-ups and chin-ups if your gym has a pull-up machine. I've been doing pull-ups and bent-over rows for my upper back over the last few months and I've seen great results.

If you have any questions about the proper form of these exercises, check out exrx.com (http://www.exrx.net/Lists/ExList/BackWt.html#anchor1913634), it's a great resource.

[thelettuceleaf]

hey ilovesabzi. I'm in a similar situation I got the lead role in this play and we perform in six weeks and i have to wear a strappy dress and i have fat arms haha. NO i dont have any advice I'm just pointing out I'll be using whats posted on this site, Fingers Crossed it'll work.

[Bof]

Talk to Robert at http://www.veganbodybuilding.com/

[SeaSiren]

If you have two month and are already at weight, you can make some progress and reach your goals by then!

You need to lift and lift heavy:
Day 1
Back: (warm-up of 12-15, 2-3 working sets of 6-8)
Bent over rows, Wide Grip Pull Downs, Back extentions
Biceps: (warm-up of 12-15, 2-3 working sets of 6-8)
Dumbbell Curls
Day 2
Shoulders: (warm-up of 12-15, 2-3 working sets of 6-8)
Lateral Raises, Dumbbell Shoulder Press
Triceps: (warm-up of 12-15, 2-3 working sets of 6-8)
Tricep Push Downs
Dips

Good luck, you'll look fab! :)

[Kidneylust]

Ok 100% i'm not joking about this response. Take up juggling, I juggle everyday and have noticed my arms and stuff tightening up and less stuff is jiggling around. Trust me its good stuff.

[ilovesabzi]

Thanks for all the great advice! Lettuceleaf, I know you can do it too! I also spoke with my pilates instructor and she mentioned doing tricep pushups and plank [with squeezing your shoulder blades together instead of pushing your back out-ish]... [also think chataranga in yoga]... she said to try and do them about 4x a week. Good luck with the play and the dress!! :)

[Parth]

Hey guys! I need some advice on toning up...

I've got exactly 2 months to a VERY important wedding and my dress is strapless... you can guess my question. :)

My triceps and biceps need toning as does my [upper] back too. Any advice on particular exercises that along with cardio [I work out at least 4-5 times a week] can almost guarantee a more toned look??

Thanks so much! :)

What does your current training look like?

[ilovesabzi]

Currently, I do yoga 3x a week, pilates 1x a week, and cardio as often as I can [usually anywhere from 3-5x a week - depending on how busy I am that week]. I also do free weights 2x a week working on upper and lower, but mostly upper body. I probably should've done weights more often to see better results but oh well! :p

[Parth]

Well your fitness routine seems very well balanced. I would suggest doing Upper body on day, and lower body on the other day. A good template for you would be:

Upper body
2 Exercises for Chest
2 Exercises for Triceps
2 Exercise for Back
2 Exercise for Biceps
1 Exercises for Shoulders

Lower Body
2 exercises for Quads
2 exercise for Hamstrings
1 Exercises for Calves
2 Exercise for Abs

That's just a very basic template emphasising on your arms and back. Pilates is really good for toning up. You want to focus on the 10 to 15 rep range. You can do about 1 to 3 sets each.

Exercises:

Upright Row - Upper Back, Triceps
Sternum Chinups - Upper Back, Biceps
Wide-Grip Pullups - Upper Back, Biceps
Tricep Extensions - Triceps

[ilovesabzi]

Thanks so much!! The wedding is pretty close so I don't think too much more will change from now but it's ok, it's going to be great. :) Thanks for all the great advice, I'll definitely be trying to incorporate some new things in my workouts!

Thanks again!! :):)