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Ammos one body, one mind approach has made him a top fitness professional. His experience in nutrition, rehab, sports specific training, functional exercises and mixed martial arts self-defense has helped clients achieve all their fitness goals.

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More Ammo For Your Workout

 
by Ammo, Fitness Professional

 
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If one more client tells me that they want Madonna's arms I'm going to tell them to go ask Madonna for them.

That's right- genetics are commander in chief on where the number of fat cells show up in your body. So if your genes don't say Madonna, they might say... OK, I won't say. I want you to like me and this arm-toning article.

The best exercises for toning arms are single-joint movements and aerobic exercise. As far as cardio is concerned, choose your weapon from the many calorie-burning programs available. I'll help you with the strength training exercises.

These exercises target the shoulders (for that nice diamond cut down the side of your arm), your biceps, and your triceps. Since the tricep muscles of the arm make up two-thirds of the arm size, I threw in two tricep exercises in this routine.

Lateral Raise

Lateral Raises/Deltoid Fly
• Stand and hold dumbbells at the sides.

• Keeping a slight bend in the elbow, lift the arms out to the sides, stopping at shoulder level.

• Lower back to start and repeat for 2-3 sets for 12 reps.

• Keep the back straight and the abs contracted throughout the movement.

• Keep the wrists straight and the elbows just slightly bent.

Tricep Pushup

Tricep Push Up
This variation is shown on a ball, though you can do them on the floor as well.

• Kneel in front of the ball and roll forward until the ball is under the mid-upper thighs. The further out you are, the harder this move.

• Place the hands shoulder-width apart and place them just below the chest.

• Bend the elbows and keep them close to the body and facing the back of the room as you lower down into a push-up in a see-saw motion (don't bend at the hips).

• Push back to start using your triceps and repeat for 2-3 sets of 12 reps.

Seated Tricep Extensions

Seated Tricep Extensions
This exercise involves holding one weight in both hands and extending the arms over the head. Make sure you keep your abs engaged to avoid arching the back. Start with the right weight so you have control of the movement. Use a bench with back support if you're using heavy weights.

• Sit on a bench or ball (more challenging) and hold the dumbbell at one end with both hands overlapping one another.

• Take the weight straight up overhead with the arms next to the ears.

• Lower the weight behind the head until elbows are at about 90 degree angles.

• Squeeze the triceps to straighten the arms without locking the joints.

• Repeat for 2-3 sets of 12 reps.

Incline Dumbbell Curl

Incline Dumbbell Curl
• Set your bench to a 45-degree angle. Sit on the bench with your back resting against the incline and the dumbbells hanging by your side.

• Curl the right dumbbell up with your thumb facing upwards. Once the dumbbell gets above your leg height, twist it so that your palm is facing upwards. Curl up as high as possible and slowly lower the weight. Repeat for the left arm.

• Do 12 reps for each arm, alternating sides to complete 24 in total for one set. Do a total of 2-3 sets.

NOTES: These exercises are generally for the physically fit and active. If you suffer from joint pain, or have cardiac-related problems, please consult a physician before starting a routine. Otherwise, seek an experienced personal trainer for proper techniques.

For more information, check out www.ammoathletics.com.

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