Erika's Arm Sculpting Workout !

Weekly Arm workout ~ Biceps/Triceps

Total gym trainer ~

Do your arms workouts at high reps, and less rest period between sets. Do at least 3-4 exercises each of bicep/triceps, and at least 3-4 sets. To trim and sculpted your arms do these exercises at high repetition ~ 12-15 reps.
Use a weight that is neither too light nor too heavy. It should still challenge you and your muscles all while being able to make the 12-15 reps. It shouldn't be easy to do the 12-15 reps, you should be just making it there and still pushing yourself to go higher or add more weight. The higher reps will burn the fat, shape & tone the muscle.. 
Cardio training ~ You need to do your cardio workouts along with the higher rep weight training to trim the fat off your arms. You cannot spot reduce. Doing regular cardio training will reduce the fat on your body overall, and the places where it lies or tries to make home on our bodies. We all carry our fat in different places and need to work on those area's overall with regular cardio training.
As we get older and past our 20's and up, cardio training becomes more important as our metabolism slows down each year we get older, and we start to see where that dreaded fat will make home to on our bodies.. We must just make it a way of life routine to do our cardio workouts. If you hate it, then pick a few cardio training exercises you hate the least and do them. Rotate them around so you and your body don't become bored. Get a friend or workout partner to do the cardio workouts with you, make it a better experience for yourself. I promise you will love what your body looks like because of your hard consistent cardio training.

http://www.total-gym-exercises.com/exercises/back/index.html#11

Biceps

• Biceps Curl
• Lateral Single-Arm Biceps Curl
• Lying Biceps Curl
• Biceps Curl with Crunching
• Biceps Curl with Hyper-extension
• Biceps Curl with Leg Curl
• Chin-Up

 Triceps

• Triceps Extension
• Prone Triceps Extension
• Kneeling Triceps Extension
• Lateral Single-Arm Triceps Extension

 

Diet ~
Remember what you eat also contributes to where the fat goes on our bodies.. Most times it picks a place or two and keeps settle there. Don't ruin all your hard work with your weight training, and cardio workouts only to go pig out on bad food, or too much food! Be smart on what your eat on a regular basis and you can treat yourself once in awhile too. Don't just make workout, and cardio deposits..Then withdrawal all that hard training with a bad meal or a day of bad eating. If your eat smart when you know your should, then when you can and do treat yourself it will be so worth it and then you will not ruin what you have worked so hard to achieve... A body that is the best it can be!