Get Strong, Sculpted Arms

Say goodbye to arm flab and sculpt strong, shapely biceps and triceps with this arm workout. IFBB Pro Jessica Mone shows you how.


There are numerous reasons why people choose to get, or stay, in shape. As much as you’d like to believe that self-motivation is the reason you go to the gym, let’s face it: That isn’t always the case. Sometimes you’re downright scared — that you’ll gain weight or that your health will suffer, for example. And that fear can be an extremely motivating force. But other times it’s nice to show the world that you’re fit and healthy and not fearful in the least. And the most prominent sign of strength is well-defined arms. So — what do yours look like?

“A lot of women worry about having flabby arms,” remarks IFBB professional Jessica Mone. “When they wave their arms, they don’t want them to jiggle. First and foremost, I tell people they have to lose weight all over; you can’t spot-reduce.”

She should know, since she deals with such concerns on a daily basis as a personal trainer. And while eating a healthy diet and doing the right amount of cardio play just as important a role, regular weight training can go a long way in preventing that flabby-arm problem

“One of the many benefits of weight training for women is fat loss,” Jessica explains. “Lifting weights will help burn away some of that excess fat, and you’ll see the more defined, toned arms you want to see.”

This doesn’t mean you have to be in the gym training arms every day, either. Jessica is in the gym five days a week, training a different bodypart each day. In other words, most of the time she devotes only about 45 minutes a week to training her arms. “I train biceps and triceps on the same day,” says Jessica. “I feel I can best focus on my arms by training them in one workout a week. I’ve always done that.”

Jessica — who became an IFBB professional competitor at age 20 — typically trains biceps before triceps for about nine working sets per muscle group. She keeps things moving by using relatively short rest periods, about one minute between sets. “I usually start with biceps, but sometimes I know my body needs something different, so I’ll change things up and train my triceps first just to shock the muscles.”

When she’s preparing for a contest, she supersets her exercises — meaning she performs two exercises back to back without resting in between. Noncompetitors can do this, too: It’s a great way to get through your workout more quickly and burn more calories in the process. You can pair two biceps moves or even a biceps exercise with a triceps movement, supersetting them the same way.