One of my worst exercise nightmares is a lady approaching me at the gym and getting right in my face while uttering, “What do I do about my chicken wing arms?”

Then she shows me.


This nightmare usually goes one of four ways:

1. With me giving an explanation that the body doesn’t pick and chose where to burn fat from

2. With me showing her every triceps exercise imaginable

3. With me smiling politely and wishing the conversation would end

4. Telling her I like my wings deep fried and smothered in BBQ sauce

Number 4 usually doesn’t go over to well.

The way your arms look is a big deal, particularly when you want to wear your favorite sleeveless shirt or dress. However, if you’re thinking of showing your arms to anybody while seeking advice, please don’t. In my experience it’s awkward and slightly embarrassing.

Instead do these exercises below in the comfort of your own home to get rocking arms that you’ll be happy to show off when the weather starts getting warmer. Do this routine now, and the next thing you know, people will asking you for arm advice.


 Pick one exercise from each section and perform as a circuit, completing two -three rounds. Rest as little as possible between each exercise. Do this at the end of your usual workout or on your off days to get some extra volume in.

Either way, get after it and have some fun.


30 second blaster

Using a light resistance band/dumbbells (have a stop watch handy), do as many curls as you can in 30 seconds. Make sure you glue your arms to your side and curl the handle/dumbbell to the top of your shoulders. Keep track of your repetitions and try to beat it next time around.



Isometric biceps curl– Using a resistance band or dumbbells, curl one arm to a 90 degree angle and hold. On the other hand do 15 biceps curls as described above. Then switch hands and repeat the sequence on the other hand.

Hammer curl

Doing either of the above variations with palms facing towards each other to emphasize the lateral forearm and for a change of pace.



 Incline close grip push ups

A solid incline base like a kitchen bench or chair arm rest works best. Place hands shoulder width apart and get into a solid push up position. Lower yourself down slowly until you feel your upper arms by your side and push back up explosively. Do anywhere between eight-twelve reps depending on your strength level.


Single arm overhead triceps extension

Standing on a light resistance band with both feet and holding one handle, bring your bent arm to your ear. Extend elbow overhead, keeping your elbow close to your head and concentrating on the lockout. Do 12- 15 reps on both arms. A dumbbell can be substituted for this movement, too.



Lying two way triceps extension

Lie face up on the floor, holding one dumbbell facing towards and above your head. Lower the dumbbell down to your ear and extend. Then with the dumbbell facing away from you lower the dumbbell to your opposite shoulder and then extend. That’s one rep. Do eight-twelve reps on both arms.


 Front Plank shoulder tap

 Get in a strong push up position with your wrists underneath the shoulders. Then take one hand of the ground and tap the front of your opposite shoulder and return to the start. Then do the other side. Keep alternating sides for 30- 60 seconds.


Bent over I, Y, T

Hinge your hips back and lower your torso until it’s almost parallel to the ground. Your back should be straight from head to butt and you should feel tension in the hamstrings.

With arms hanging down and thumbs point forward, raise your arms until they’re by your head and return to the start. Then raise your arms into Y and return to the start. Last but not least raise your arms until they form a T. That’s one rep. Do anywhere between five- eight reps.


Single arm in and outs (resistance band or dumbbell)

Standing tall holding the weight in one hand do a front shoulder raise. Return to the start and then do a lateral raise, going not further than shoulder height with both raises. That’s one rep. Do anywhere from six- eight reps on each arm.


 Do this routine two or three times a week for best results. With a little hard work, dedication, persistence and sweat, better looking arms will be within your reach. You may end up needing a license for those guns.

 Do you need help getting stronger ladies? Then I have the program for you. A 12-week online program that will help you get stronger and more confident in the gym.

This program includes

  • A through fitness assessment. This assessment lets me know where you stand and is the baseline against which we can measure your progress.
  • A Skype consultation to discuss your short-term and long-term goals. This will allow me to write a customized program and to answer any questions you may have.
  • 12 weeks of customized programming, broken into 3 4 week blocks
  • Regular Skype and email check ins to see how your progressing and to answer any questions you may have.

Hurry, spaces are limited. Find out more and grab your spot right here.


  1. search engine scraper by Creative Bear tech

    I am the lead developer for the Email Extractor and Search Engine Scraper by Creative Bear Tech. In a nutshell, this search engine scraper can scrape most of the search engines, including Google, Bing, AOL, Yandex as well as social media platforms such as Facebook, Instagram, Twitter, LinkedIn, Yellow Pages, Google Maps and much more. I think it will be much easier if you read the full guide at The software is not official yet, but as soon as it is, it will be available on We are currently beta testing the software and looking for beta tester and software reviewers. You will receive the full licence key for the software and can even scrape B2B contact details for your own niche. If interested, please give me a shout on Facebook just reply to this thread.

  2. Erna Wenninger

    Good work as per usual guys.

Leave a Reply

Your email address will not be published. Required fields are marked *