Looking for a set of well defined, toned arms? This eight week program will enhance your arm tone by reducing body fat whilst increasing muscle size and definition. The program does not only focus on the arms, but will improve overall aesthetics, as well as fitness levels by the use of resistance training, cardiovascular activities and correct dietary intake. Whilst it is hard to create a universal program, the plan aims to give the reader a good understanding of the training and dietary approaches which need to be taken to achieve the goal of a toned body. Individuals should tweak the program so it fits their needs and requirements. It is also recommended to seek advice from your GP before embarking on any fitness or exercise program.
Resistance training
The routine
Monday
Squat
Dumbbell bench press
Pull downs
Barbell curl
Wednesday
Deadlift
Shoulder press
Dumbbell rows
Cable triceps extensions
Friday
Close grip bench press
Close grip pull downs
Dips
Zottman curls
Weeks 1-2
Sets and rep ranges – all exercises 2 sets x 12 reps
Week one should be spent learning the new exercises which you will be performing for this program, so ensure you take a list of the exercises to the gym and possibly speak to a personal trainer about how to safely perform each exercise. Depending on your current fitness levels, the initial two weeks would be used as an introduction to the program, allowing for confidence, exercise form and strength levels to be enhanced. The resistance used should be moderate, slowly building into the third week.
Weeks 2-8
Sets and rep ranges – all exercises 3 sets x 10 reps
The following weeks should be performed with a higher level of intensity, placing sufficient demand on the muscles for them to progress in strength and size. Try to slowly add more resistance to the exercises, but only do so if the added weight allows you to perform the required number of repetitions and form is not hindered.
Cardiovascular
Cardiovascular training is to be performed first thing, ideally on an empty stomach. This can be performed three to four times per week, with each session lasting between 45-60 minutes in duration. The choice of exercise is up to you, although it should allow for a moderate level of intensity. The heart rate should be increased, as well as the frequency of your breathing. The correct level of intensity would be when you can say a sentence out loud, but have to stop after a few words to catch your breath.
Good choices for cardiovascular training include:
• Cycling
• Swimming
• Jogging
• Power walking
• Stepper
• Cross trainer
• Rowing machine
As with the resistance training, the intensity level should be slowly built up over the course of the program, and by week 2 or 3 the intensity should near to where I have detailed above. Your previous level of fitness will have a massive impact here, however. It is recommended you speak to your GP if you wish to start exercising, as not everyone will be able to start an intensive training program from scratch.
Dietary intake
The diet consumed during this program will have to be calorie constrictive to support fat loss, yet protein levels should be of a sufficient level to enable some level of muscle hypertrophy and repair. Key nutrients should not be missed, and plenty of fluids consumed to ensure optimal hydration.
Below is a sample meal plan. This should not be followed religiously, as a diet should be varied to ensure a spectrum of nutrients are consumed for maximum health and well being. Consuming the same foods can also become very boring. Meal choices and timings should also be adjusted to fit preferences, lifestyle and requirements.
7:00am – Wake, water consumed
7:15am – Morning cardio training for 45 minutes
8:15am – 2 slices of wholemeal bread with spread, item of fruit, 2 scoops of whey protein
10:00am – 2 oat cakes, item of fruit, 120g chicken breast
Lunch – Natural peanut butter sandwich (granary bread), carrot sticks
4:00pm – 4 oat cakes, low fat yogurt, 80g chicken breast
5:30pm – Resistance training for 45 minutes
6:15pm – 2 scopes of whey protein, item of fruit
Evening meal – White fish / red meat, sweet potato, mixed salad
Before bed – half a tub of cottage cheese, small serving of mixed nuts and seeds
After week 2/3 progression should be monitored, and the dietary intake tweaked if necessary. If too much weight is being lost or you begin to feel too tired, try slightly increasing servings. If weight loss is minimal, reduce serving sizes slightly and monitor again. There is no “one size fits all” when it comes to dieting, so monitor and adjust. For other meal plans and ideas, see the meal plan site.