Move It Monday: Shakin’ Arms Workout

by tinareale on June 25, 2012

Whoowee! You know what feels good? No…great?! Getting back into the workout groove after a week off. My workouts this past week left me hurting so good after my hiatus on vacation. The muscle soreness felt rewarding and the energy I got from feeling what my body can accomplish pumped me up like always. I can’t wait for another great week of training this week! But before I head out for this morning’s run, let’s recap last week’s workouts so I can share a good little upper body workout with you in the process.


Recently, I have switched up a few things in my workout routine. For one, I have been loving on some DVD workouts recently. I have a post in the works to share my favorites with you all, even! I have also moved to an upper/lower/full body split in my weights workouts instead of the 2-3 full body workouts I had been doing for awhile. I really enjoy full body workouts the best out of any workout layout, but it still feels good to mix thing up every now and again. Winking smile

It has even surprised me with some pretty effective workouts. Generally I find it hard to get a really good feeling burn with upper body workouts. The one I put together for last week, though? It left my arms shaking. I bet you’ll enjoy it too! If you really wanted to turn it into a full body workout, you could toss in a couple leg exercises to break up some of the moves. Or give it a cardio blast with some plyometric moves for good measure. No matter what way you slice it, lift heavy enough and your arms will be speaking to you by the end of this workout!


Warm-up first by completing some dynamic moves, such as arm swings/circles. Then move into superset one. You will alternate between pull-ups and push-ups, completing a set of 8 pull-ups and a set of 15 push-ups back to back before resting for 60 seconds. After resting, complete your next set. Repeat for 3 total sets.

For the remaining supersets, you will do the reps of the first exercise as a pyramid. The first set, complete 12 reps; the second set, complete 8-10 reps; the third set, complete 6-8 reps. Increase the weight for each set, so the final couple of reps are challenging each time. Immediately following the first exercise, complete 10 reps of the second exercise before moving to the 60 second rest period.

Here’s how it should look with Superset 2 as an example:

  • 12 reps of pulldown –> 10 reps one arm row –> 60 seconds rest
  • 8-10reps of pulldown –> 10 reps one arm row –> 60 seconds rest
  • 6-8 reps of pulldown –> 10 reps one arm row –> 60 seconds rest

The increasing weight on the first exercise along with the strength endurance format of the final 3 supersets will really test your strength. Good luck lifting up your arms when you shower the next morning. Mwahaha!

For more information about Superset Training, visit the link!

Now go out there and have a fit week. Live well and happy training!

Your Turn – What is your favorite upper body exercise?


1 MizFit June 25, 2012 at 7:24 am

Looooove this as I need to shake things up around here!!!


2 Gina @ Running to the Kitchen June 25, 2012 at 8:37 am

those KILL me! My arm shakes in ways it never has with those damn things.

3 Fancy Nancy June 25, 2012 at 7:39 am

I’m with MizFit! I love skullcrushers supersetted (word?) with chest press! I love walking out of the gym feeling like I couldn’t lift my keys!! Thanks for the workout!!

4 Katie @wishandwhimsy June 25, 2012 at 7:41 am

Today’s my upper body day…thinking I may add some of these sets in. Thanks for the inspiration!

5 [email protected] June 25, 2012 at 7:55 am

Looking forward to seeing your DVD suggestions! :)

6 Lee June 25, 2012 at 8:12 am

I’ve been doing DVDs lately too. It’s just so hot out that running is pretty much the last thing I want to do, at least outside!

7 tinareale June 25, 2012 at 7:40 pm

I wanted to die on my run this morning. The humidity sucks.

8 Tessa @ Amazing Asset June 25, 2012 at 8:14 am

Upperbody workouts are my favorite… I like them over lowerbody ones! My favorite upper body exercise? Hrmm… maybe tri dips when my feet up on the bench, always a challenge!

9 Lindsay @ In Sweetness and In Health June 25, 2012 at 8:20 am

When I get back from the mountains and go to the gym, I totally want to try this! Looks great! I think my favorite upper body exercise involves some form of a push-up…it always makes me happy to know that I can do them on my toes instead of knees :)

10 Cheryl @ Happy is the new healthy June 25, 2012 at 8:25 am

This all looks so great. I’m just getting back to weights workouts/circuits on a more regular basis and I feel so good about it! There’s no better feeling than feeling strong!

11 Holly June 25, 2012 at 8:37 am

I LOVE to Bench Press! I’m finally adding some decent weight to the bar and so I like that! I do like dumbbell pullovers also!

12 Melissa @ Live, Love, & Run June 25, 2012 at 8:44 am

My favorite are lat. pulldowns. Hands down. Love ‘em. :D Pinned this bad boy, for sure. :)

13 Kimberly @ Redefining Kimberly June 25, 2012 at 8:57 am

This arm workout could not have come at a better time. My hubby and I are looking to change up our lifting routine – but haven’t found an arm workout that we find challenging. I have a feeling that we are both going to be challenged by this workout. Thanks for sharing! And to answer your question, my favorite upper body exercise is a pushup. Pushups, I feel, give me the most bang for my buck.

14 tinareale June 25, 2012 at 7:41 pm

Agreed. Push-ups are killer always.

15 Tara Burner June 25, 2012 at 9:08 am

Love me my pushups since I have no gym, no weight equipment but can do my pushups anytime anywhere!

16 Sarena (The Non-Dairy Queen) June 25, 2012 at 9:12 am

I love working my triceps. Any move that will help me feel them later in the day is my favorite! Dips are probably how I get my best burn on them though.

17 Alyssa @ Fit and Fun in Third June 25, 2012 at 9:14 am

Yess!! This is exactly what I was looking for today! Can’t wait to get my arms shakin ;)

18 Kelly June 25, 2012 at 9:16 am

Awesome!!! I love to work my upper body!! My favorite arm exercise is to skull crushers….those HURT!

19 Katie @ Peace Love & Oats June 25, 2012 at 9:20 am

I’ve also been more of a DVD person lately, especially since I have a full time internship right now! It’s so much easier than walking 30 minutes total to get to and from the gym in the morning

20 Jess June 25, 2012 at 9:23 am

I LOVE working my shoulders, love, love, love it. It makes me feel strong and powerful and beautiful. I don’t know what it is but to me? Nothing sexier than a woman who can rock strong shoulders — just oozes confidence to me, you know?

21 Yellow Haired Girl June 25, 2012 at 10:10 am

I always know I’ve worked my arms to the best of my ability when it’s a challenge to wash my hair afterwards ;) mission accomplished this morning! I have a love/hate relationship with skullcrushers … been loving shoulder work lately though!

22 Michele @ nycrunningmama June 25, 2012 at 11:27 am

What an awesome week of workouts! I’m just like you – I don’t think there is any better feeling than waking up a little sore the day after a hard workout – I love the feeling of pushing myself – especially after some time off!
I am definitely a pushup and pullup girl. I used to be able to do 10 pullups (all unassisted) when I went to the gym on a daily basis. I always ended my workouts with some pullups and dips – It’s amazing how fast our bodies lose upper body strength if you don’t work them often enough!

23 tinareale June 25, 2012 at 7:42 pm

I miss being able to do pullups and its definitely something I want to work back up to!

24 Allison @ Running Through Red Lights June 25, 2012 at 12:17 pm

Lifting has taken a back seat to running lately, but I’ve been trying to incorporate a few lifts into my weekly routine. I’m definitely going to have to give this a try–looks like an awesome workout! Thanks for sharing!

25 jobo June 25, 2012 at 12:40 pm

LOVE that hurts so good feeling, especially after vaca! I hope to have the same feeling after we get back from wine country ;-) Fave upper body – surprisingly, pushups! I used to hate them but I love how much they target EVERYTHING and are so good for you!

26 Leonor @FoodFaithFitness June 25, 2012 at 12:48 pm

I love your workout! You gotta shake things up every now and then.

27 Khushboo June 25, 2012 at 12:50 pm

I have upper body on schedule for tomorrow morning and I’m all the more pumped now :) ! Am loving bench press & overhead dumbbell press- both make me feel do strong!

28 Caralyn @ glutenfreehappytummy June 25, 2012 at 1:05 pm

great workouts! you’re right — i love getting back into the workout groove after some time off! yay endorphins!

29 Alyssa @ Life of bLyss June 25, 2012 at 2:33 pm

get it, mama! :)

I’ve gotta say, I used to be a big fan of weights, but I’m a total convert to bodyweight workouts. with that theme in mind, I’ve become a big pushup freak. I love ‘em!

30 Lindsay @ FuelMyFamily June 25, 2012 at 3:14 pm

My new favorite are cleans! My upper back/shoulders were sore for like 4 days the first time I did them and I loved it!

31 Heather @ Better With Veggies June 25, 2012 at 3:32 pm

Favorite upper body exercise would have to be 21s, I love the way you knock it out and then you’re done! :)

32 Lisa June 25, 2012 at 3:36 pm

Definitely loving this arm workout! I need a good change up. I’ve been in a weight lifting rut at the moment! I do love my bodyweight workouts and have definitely been neglecting on the weights lately. I love tricep extensions the most!

33 Lee @ Anytime Health June 25, 2012 at 4:19 pm

I have been in the routine of doing upper body, lower body, full body too! Our weekly workout plan is very similar, minus the dvd workouts. I am thinking I will have to check out some of the ones you mentioned because they are just convenient, especially for a rainy day. My favorite upper body exercise is probably good ol’ bicep curls.

34 Andrea June 25, 2012 at 5:52 pm

Tina! I can’t believe I just now stumbled across your blog. I’ve been reading blogs that mention you for so long and for some reason, never came over here to visit. Well, I think I’m hooked! I love all your posts and your great attitude.
Just thought I would say hi!!
And- my fav upper body exercise is overhead press on an incline with dumbbells. I always feel so strong :-)

35 tinareale June 25, 2012 at 7:44 pm

Yay! Glad to have ya! Can’t wait to check out your blog too. Always love to make new blog friends. And that upper body move is a good one. :)

36 Laura @ Mommy Run Fast June 25, 2012 at 8:03 pm

Nice! I am always looking for good upper body workouts… I don’t feel like I ever get a great arm workout either. Definitely coming back to this one!

37 Kayla June 26, 2012 at 10:54 am

I did this workout today – WOW! It was awesome – I love the pyramid format as it really challenged me to use a heavier weight than I would normally. I’ll be feeling it tomorrow! Thanks Tina!

38 tinareale June 26, 2012 at 11:19 am

Yay! So glad to hear that you liked it. Pyramids always get me so good

39 Sara @ The Foodie Diaries June 27, 2012 at 7:40 pm

I’ve been in a little bit of a plateau lately when it comes to losing weight and it’s been unbelievably frustrating so I’m looking forward to trying new workouts to keep my body guessing! Definitely book-marking this page :)

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