Strategies for Toning Your Arms


How to Get Lean (NOT BULKY) Arms | What REALLY Works

Video taken from the channel: Abby Pollock


How to Get TONED Arms | Diet Tips & Workout

Video taken from the channel: Bodibiday Fitness


How To Get More Toned Muscles Lose Fat & Gain Muscle At The Same Time

Video taken from the channel: Fit Father Project Fitness For Busy Fathers


Tone Your Arms Workout No Equipment (QUICK + INTENSE)

Video taken from the channel: Holly Dolke


How to Get Bigger Arms FAST (4 Science-Based Tips)

Video taken from the channel: Jeremy Ethier


HOW TO LOSE ARM FAT FAST! (The Truth They Don’t Tell YOU!?)

Video taken from the channel: MRLONDON


Do This Every Morning To Lose Flabby Arms ( Slimmer Arms In 7 Days! ) No Equipment Arm Workout

Video taken from the channel: growwithjo

Grasp dumbbells with an underhand grip (palms facing forward), arms hanging down at your sides. Flex at the elbows and curl dumbbells up to approximately shoulder level. Keep elbows close to sides.

In order to sculpt your arms and build ongoing strength, check out these three tips to keep in the back of your mind throughout your journey. Go for Balance. When many people imagine working their arms, they picture bench press or bicep curls. While these are great exercises, the biceps aren’t the only muscles in your arms. Tone Your Arms With Pulling Exercises Chin-Ups.

Chin-Ups use your body weight for the exercise, meaning they will help you to develop functional strength. Barbell Curls. Barbell curls engage both biceps at the same time, and the whole is stronger than the sum of the parts. Incline Dumbbell Curls.

The overhead triceps extension may help firm up the underarm, a common problem area. Begin standing with feet hip-width apart and a weight in one hand, arm extended overhead. You can stabilize the weight-bearing arm by holding the elbow with your opposite hand.

Slowly bend your extended arm downward, then bring it back up. Do this for both arms. Carrots contain a lot of vitamine A, but there are also other foods that contain vitamine A. Dairy, eggs, smoked eel, and liverwurst are also rich in vitamine A for example. The nutritionist also recommends a diet that is rich in vitamine C. Vitamine C, like vitamine A, restores collagen.

Read on the next page what else can help you get toned arms. Raise the weight up so that your biceps are by your ears and bend elbows at a 90-degree angle. From there, engage your triceps and lift the dumbbell until your arms are straight. Bend elbows again.

Tone Up Your Arms. The way you follow makeup trends so religiously, be religious in treating your arms as well. They become the victim of UV rays and pollution very often. There’s a natural remedy to tone the arms’ skin. Slip into a hot green tea bath.

It’s a perfect detox for the skin. The key to toning up your arms is to also lose fat all of your body while doing these arm toning exercises. The best way to lose fat all over your body is a use a proven diet and workout program like the one in The Flat Belly Formula system.

Bicep Curl Start by standing up straight with a dumbbell in each hand. Extend your arms at your side. Keeping your elbows close to your body and your upper arms stationary, bring your forearms to your shoulder using your biceps. If you want to add some shape to your arms or build some upper body strength, these exercises will help to get you there and tone up your arms.

To make even more of an impact, follow a calorie-restricted diet or complement these.

List of related literature:

If you want to drastically increase your forearm development, you can use the Priority Principle in a special way: train forearms by themselves when you are rested and strong, or train your forearms on leg days when your arms are rested.

“The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis” by Arnold Schwarzenegger, Bill Dobbins
from The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis
by Arnold Schwarzenegger, Bill Dobbins
Simon & Schuster, 2012

Variation: A great way to tone both sides of your forearm at the same time, while increasing your grip strength, is to hold the object straight out and turn it over, back and forth, back and forth.

“You Are Your Own Gym: The Bible of Bodyweight Exercises for Men and Women” by Joshua Clark, Mark Lauren and, Clark Joshua, Lauren Mark
from You Are Your Own Gym: The Bible of Bodyweight Exercises for Men and Women
by Joshua Clark, Mark Lauren and, Clark Joshua, Lauren Mark, Limited, 2010

As your arms become straight, squeeze your hands slightly inward until the dumbbells touch end-to-end.

“The Rock Climber's Exercise Guide: Training for Strength, Power, Endurance, Flexibility, and Stability” by Eric Horst
from The Rock Climber’s Exercise Guide: Training for Strength, Power, Endurance, Flexibility, and Stability
by Eric Horst
Falcon Guides, 2016

Slowly raise both weights towards your shoulders by bending your elbows and keeping your arms in front of you (remember to breathe), stopping when your forearms are perpendicular to the floor and the weights are facing the ceiling.

“What to Expect When You're Expecting 4th Edition” by Heidi Murkoff, Sharon Mazel
from What to Expect When You’re Expecting 4th Edition
by Heidi Murkoff, Sharon Mazel
Simon & Schuster UK, 2010

You can exercise your arms one at a time, two at a time, or alternating.

“Winning Bodybuilding: A complete do-it-yourself program for beginning, intermediate, and advanced bodybuilders by Mr. Olympia” by Franco Columbu
from Winning Bodybuilding: A complete do-it-yourself program for beginning, intermediate, and advanced bodybuilders by Mr. Olympia
by Franco Columbu
Creators Publishing,

Repeat the shaking process three to five times until your arms feel lighter.

“The Secret Language of Your Body: The Essential Guide to Health and Wellness” by Inna Segal, Bernie S. Siegel, M.D.
from The Secret Language of Your Body: The Essential Guide to Health and Wellness
by Inna Segal, Bernie S. Siegel, M.D.
Atria Books/Beyond Words, 2010

Try pumping the arms faster or holding a small weight in each palm (for example, a roll of quarters or up to a two-pound dumbbell).

“Athletic Body in Balance” by Gray Cook
from Athletic Body in Balance
by Gray Cook
Human Kinetics, Incorporated, 2003

Maintaining the arm position, squeeze the dumbbells back to their starting point directly over the

“Natural Bodybuilding” by John Hansen
from Natural Bodybuilding
by John Hansen
Human Kinetics, 2005

Keep your arms straight, fingers extended, and triceps firm.

“Trauma and Expressive Arts Therapy: Brain, Body, and Imagination in the Healing Process” by Cathy A. Malchiodi
from Trauma and Expressive Arts Therapy: Brain, Body, and Imagination in the Healing Process
by Cathy A. Malchiodi
Guilford Publications, 2020

Repeat with the other arm and alternate repetitions.

“YOU: Being Beautiful: The Owner's Manual to Inner and Outer Beauty” by Michael F. Roizen, Mehmet Oz
from YOU: Being Beautiful: The Owner’s Manual to Inner and Outer Beauty
by Michael F. Roizen, Mehmet Oz
Scribner, 2008

Oktay Kutluk

Kutluk Oktay, MD, FACOG is one of the world's foremost experts in fertility preservation as well as ovarian stimulation and in vitro fertilization for infertility treatments. He developed and performed the world's first ovarian transplantation procedures as well as pioneered new ovarian stimulation protocols for embryo and oocyte freezing for breast and endometrial cancer patients.

Mail: [email protected]
Telephone: +1 (877) 492-3666

Bibliography: oktay_bibliography

View all posts


Your email address will not be published. Required fields are marked *

  • Updating!!!

    Day 1: I literally started shaking I’m kinda weak in my arms even tho they are flabby
    Day 2: shaking was getting better I pulled trough
    Day 3: didn’t really get easier but I feel stronger! I really have hope in seeing results soon
    Day 4:
    Day 5:
    Day 6:
    Day 7:

  • Starting today! My arm fat has gotten out of control �� I think I’m going to make a video on my results in 7 & 14 days. Let me know if you all want to see my journey:)

  • doing this to get toner arms!
    before: right arm: 12 in left arm: 12 in

    day one: complete! it was a little challenging but worth it! had fun doing it:)

  • Alright ima try this! I’m gonna show y’all my progress I’m going to edit this comment once I’m done please reply to this comment so I won’t forget

  • i’m gonna try and update this but i probably won’t because i have lot of body fat in my arms and inner things do it will be hard to do these. but i am trying to lose weight. misting in arms/thighs and doing the chole ting challenge. also on a healthy diet so hopefully in the next few months i’ll have a new body ✨ anyway, let’s move on.

    day 1: i feel really tired out but i did it!
    day 2: i still feel really tired but not as much as yesterday!

  • I’m not sure when it happened, but there became a point where I don’t pick and choose videos on topics im currently interested in but i started watching to all of it. KNOWLEDGE IS POWER. Thanks for the incredibly good and informative videos FFP!:D

  • I saw a tremendous difference in my arms, love handles, and bra strap area after 2 weeks! This is a full upper body workout, love it & thank you����❤️

  • Thanks!! I’m gonna do this!!! Gained 25 quarantine pounds!! Finally only 5lbs away from my goal. I feel so much better since gettin off the couch and quitting power eating!! ������

  • I’m not sure if I posted this question anywhere else but I have a huge problem with working out my shoulders with weights to build muscle and they end up tinier, I do work out the rest of my arm but I feel like theyrr becoming huge in comparison, so my shoulders looks skinny and leading down to the bicep and all it looks fat and everything looks uneven. How do I try and balance things? Do I do less shoulder workouts and more bicep/tricep workouts? It just feels like muscle accumulated and made it look bulky and fat instead

  • So..i started a week ago but skipped 2 days
    so I decided to restart.
    Day 1: 25.3cm IT BURNS TOO MUCH
    Day 2: 25.2cm (I don’t think I’m too good at measuring)
    I missed 2 days so I’m gonna do three set tomorrow then I’ll be on day 5 the day after
    Day 3,4,5: Guys do NOT skip any day. Did each set 3 times and I was dead. No cap. Don’t have a measuring tape rn bcoz my 5 yr old sister lost it but I’ll measure tomorrow

  • Before:12 inch
    After: 11.5 inch
    been doing this exercise 6 DAYS STAIRT now i lost half of inch of arm fat Damn i can’t believe it �� thank you ������

  • My elbows hurt just from watching this. I have a tennis elbow from anything but tennis and it makes a crunchy sound lol. I can’t even close a door anymore.

  • Will keep updating guys
    Day2:done ✔
    Day6:done ✔
    Day7: rest day.. ��.. Bcuz I feel like I’m exhausted due to some other workouts lately.. Will do it tomorrow ��

  • It’s not that is gets rid of the fat but can increase the muscle. Muscle will tighten the area making it much slimmer-looking, also sweating in that area can help reduce water weight. Fat loss will only come from you increasing your metabolic rate through improved diet, fasting, less calories in than out. Getting stronger arms is fantastic though so these won’t hurt and have the potential to tighten the area.

  • I’m giving it a try. Have been thinking about working out my arms again as I’ve been dealing w a fused spine and think I can handle it.

  • I’m putting work In girls its eather this way or no way I really let my self go so I’m doing this all I need to do now is lower my stomach and arms and I’m set I’m used to be 172 pounds at 14 and now I’m 155 and I’m working harder so…

    Day 1 ✅
    Day 2

  • I’m really overweighted and i’m going to do this workout everday to see if it worked:
    (I am also on sort of a diet, but its not really a diet, it‘s more like taking care of myself and what i eat) ��
    left arm: 45 cm
    right arm 45 cm
    (note: i’m ashamed for that:,))
    day 1: ✅ Note: it was really hard and i got into sweating tbh
    day 2: i forgot tbh
    day 3:

  • That music…sux. Important is to move.It doesn t matter how.I improvise. Dance, walk,…just move. You don t need this exercise. The problem is that we eat too much and move too little.

  • I’ll update you guys knowing full well I’ll only make it to day 3
    Day1 I made it to minute 8 before I couldn’t do any more. I can definitely feel the burn and I can tell this is going to be difficult but I’m in for it


  • Indeed, the toning happens when you change your eating lifestyle. I used to go about 4 times a week to the gym. I was combining this with running for a about 20km a week and once a week cycling around 80km. Lots of cardio. But when I started to MRT 5 times a week my body completely transformed. So this is no myth, do Metabolic Resistance Training and you are going to get toned! Drop the fast sugars in your eating lifestyle. At first it is going to be difficult as your brain is hooked on that stuff, but afterwards you do not mis it. No juices, no cakes, nu candy, no sodas, no biscuits,… You can have pasta and brown rice but do not overdo it. Eat healthy fats and you will become what you always wanted to be. Good luck.



  • started this today, i will keep y’all updated. i’m going to go out a buy a measuring tape tomorrow! left 14.6 inches right 14 inches

  • me: sees the pink bar reach the end of the one side Wait, that’s the end? It was so quick, I haven’t even felt any serious pain or something ��
    me: sees the bar is sliding down and realises it goes in the shape of a rectangle ������

  • In case you endure exactly the same disease like me, then you might have tried using a whole lot of anti-cellulite way in the marketplace but did not give you the great effects. Simply just go to Google and also take a look at CelluliteFact. Com This item absolutely aided me handle my health issue. It helped me to lessen the cellulite around my tummy and also thighs. I am entirely happy with the results..

  • Hello just started mine today 9/10/2020 looking forward to the end result, but I don’t see the detox you said you would leave at the bottom of this page can you please tell me what is it. Thanks

  • I love your cute little lisp and voice so much. I’ll start your routine soon and I’ll give you feedback in October. Much love from Ghana.

  • Arm fat for me is [partly] a genetic problem, my grandma had HUGE arms and it was so disproportional. Even when I’m skinny, my arms are big �� takes a lot longer to burn fat there ��

  • Thank goodness sleep is so important. I try my best to get quality sleep regardless of how busy I am because if I don’t I’ll just feel tired and horrible the next day. Now I can tell my friends that I’m sleeping in to get toned muscles too! Nice.

  • I have to be 100% on it your videos in the way you go about explaining things is awesome you get straight to the point. This is why you have on hundred percent my undivided attention keep doing you I will definitely be watching����


  • As of today I have subscribed to this channel. I’m did big on social media. No Twitter, Facebook Instagram etc. There’s way to much nonsense I find people create just by listening and observing in public surroundings and in family gatherings. I keep my life simple. That said, after my work back injury aI put on 50 pounds after healing 6months later 3weeks ago man ran a stop sign hitting me on the driver side. Yet, again struggle with losing the total 62 lbs gained. I’ve always walked 5/6mikes 5days a week. Gist of this post is I need motivation Bc I’ve hit the the depression stage. Please help!

  • I’m sorry if this was already answered but should you do the workouts every day or every other day? I, like many others, tend to like it when things are spelled out for me. I like the way you listed each exercise and demonstrated them. Very encouraging. Cheers!

  • I did fasted exercise focusing more on my arms and eating in a deficit and I lost some arm fat in a week. I did intense arm workouts.

  • unfortunately most of the women on youtube seem to want to spread lies for views and women think they can’t take advice from men…

  • Hope you enjoyed this one! Let me know in the comments below what other topics you’d like to see, and don’t forget to follow me on IG ( ) for more content! Cheers!

  • Thank you bro Step 4 makes sense. Since I nearly lost most of the equipment I use at the gym before covid. I was doing home exercise with different isolations. But wasn’t seeing any progress and my arms look smaller lol Time to get big

  • Took all the fun out exercise, man. You didn’t need to reference academic theories on using dumbells. We’d have just believed you..

  • One exercise I recommend for building big arms, is concentration curls. These are the ultimate bicep building. Arnold also approves. Also hammer curl burn outs are deadly too.

  • Hi Jeremy (or anyone else in the know), I was wondering if there’s a contradiction between what’s said in this video and another video you’ve done, or whether I am misunderstanding the concept of optimal volume. In the video “How many sets should you do per workout to build muscle”, you explain that 10-20 sets per muscle per week is optimal.

    Yet, in this video you say that up to 30 sets per week can provide more growth. So I was wondering which of the 2 videos is more accurate. Thanks in advance!

  • they show the guy in the video unhappy with his arms size while his arms are my ideal goal they aren’t small and not too big to look just weird.

  • I don’t get it is my arm biceps muscle all the way around or do I have other muscles to train as well on my arm what do you think???????

  • Do 100 skull crushers & 100 Hammer Curls before going to sleep(2 or 3 sets). Then DO NOT EAT & Go To Sleep Stat!! Guaranteed Big Arms.. Do EVery Night. Thanks Thomas DeLauer.

  • Math Question, if my workout contains a set of bicep curls and a set of hammer curls (25lbs x 10reps, for a total of 40 reps, 2 sets of 20) and i do that routine 4 times, is that 8 sets in a session? If so this routine three times a week is 24 sets, is that right?

  • Im doing this at 3 sep and i do it twice a day (when i wakeup in the morning and before i sleep). Now at 10 sep my arm smaller from 30,7 cm to 30 cm (right) and 30 cm to 29,5 cm (left)
    Im so happy ��

  • I tried getting big arms for a long time but never successfully until I decided to throw out isolation exercises. I could curl till I’m blue in the face and not get as much gains in my biceps as with one day of rows or presses for triceps. I know we’re all different but it worked for me. Good luck dudes.

  • Great video! Does squats and deadlifts counts as an compound exercise for arms training here? Since it does train arms indirectly.

  • I have to say in my opinion, you are the best and most informative “fitness guru” out there I watch and subscribe to many different trailers, but feel you have really done your research and your science based approach is really the best in my opinion. thank you

  • When considering eating healthy, you must try not to fall victim to modern fad diets. Extreme diet plans are a danger for your health, especially ones that seriously limit your every day nutritional intake. Many of these fad diet plans work for a short time period and then the benefits decrease after a while. It is best to check out Custokebon Secrets on google as it is not just another fad diet where you starve yourself.

  • Hi there, I want to know if Custokebon Secrets, will work for me? I see lots of people keep on speaking about this popular fat burn secrets.

  • Has anyone tried Custokebon Secrets? (search on google) We have noticed many awesome things about this popular lose weight method.

  • when i watch these and i see the views and the like i just assume everyone who liked it or viewed it have had improvement in this and became thick no homo and other stuff basically what i assume about video i watch when i wanna get a certain things done i just assume all the likes and views are those who successfully done it and improved:[

  • Combine the smolov squat base and the bench version Smolov Jr and use them for strict standing bicep curls. The volume is insane so you only have to do arms once per week but the payoff is huge.

  • Just use this split
    One bodypart AM and PM if you can.
    Otherwise both in full workout.
    Legs quad focus is one full workout(do not split up AM and PM)
    Biceps AM and Chest PM
    Legs Quad Focus
    Triceps AM and Back PM
    Posterior Chain AM and Shoulders PM. Throw in days off when needed.

  • thanks man i used to do freerunning but i stopped and i lost all of my strength and fitness but becaude we are in quarentine i am trying to get more fit and active and you and your videos are a great help

  • I do twice a week inclined curl (4×10-20reps) + one arm cable preacher curl (4×10-20reps) + once a week one arm curl & hammer curl (4×10-20reps). That’s 24 sets a week. No other choice as my biceps hardly accept the hypertrophy concept.

  • you can’t build bigger arms without having a bigger squat,press and deadlift poundage..FFS stop fooling yourselves any arm routine will only work if you get stronger.. else forget working out lol or consider steroids. anybody who has big arms and chicken legs are usually on some steroid cycle(no fucks given if anyone is triggered by this)

  • My arms aren’t toned or huge eventhough I have been working out for over a month, but the weird thing is that they are actually pretty powerful, I out lift and beat almost all my friends who have been working out for years and are pretty solidly built already so I dont know if I just wasn’t meant to be buff

  • Go heavy on compound exercises like deadlifts, pull ups dips etc and heavy on barbell curls and Frenchpress with good form and they will grow

  • It’s still astonish me just how lots of people don’t know about Custokebon Secrets (do a google search) even though a lot of people lost tons of weight with it. Thanks to my personal mate who told me about this. I’ve lost a ton of weight.

  • I have worked out 6 years at LA fitness I lost weight however didn’t obtain the muscle body I wanted. haven’t workout 6 days a week since 3 years ago and I gain 80 pounds. now I joined planted fitness since I moved from Atlanta. I’ll try this hopefully it works

  • I dont see you having those 24 inch pythons. Lol people who just lifted with less bullshit you have has bigger and betters arms lol

  • start doing this two months ago, twice a week (at least, on off lol) i lost almost 2 cm for my both arms. thank you so much. i’m enjoying this as i no longer need breaks in between ��������

  • I have PTSD and depression, so I go through phases of being to tired to workout. I also suffer from chronic pain due to my PTSD, I desperately want to work out like I use to, so I found this video and it’s my starting point. If anyone struggles with mental health like I do, please understand that baby steps WILL result in major leaps! Looking forward to doing this everyday until I can add weights. ��

  • 14 years old and 245 pounds. im going to do this one and another one for as long as i can so just check in if you would like!
    day one? LET GET ITTTTT
    DAY ONE: ��(Edit: everyone in the house looked at me like i was stupid XD)

  • Voy a hacer este y también estoy haciendo un video de brazos de hanna voy a ver los resultados en 1 semana.
    Day 1:
    Day 2:
    Day 3:
    Day 4:
    Day 5:
    Day 6:
    Day 7:
    Day 8:

  • Does anyone get a sore neck from doing this workout?I’m trying not to tense my neck but it’s not working and I drop my arms because they are hurting but also because of my neck. I’ll get better at it I’m sure but wondering if anyone else has the same problem?

  • I’m depressed because I’ve been working out at home since April it is now September and I’m still the same. I do this arm workout two or three times a week, alternating with one or two other routines. I still cannot do it all the way straight through no stopping! Oh well I figure if still be worse off if I wasn’t doing anything.


  • Can anyone in the comments help me? I bought a personal home gym machine recently and when I work out my biceps, I dont notice a difference, but my forearms are bigger than before. Am I doing something wrong?

  • This is my first time doing this video and I made myself go through this without pausing and I did it. I just acted like I had a personal trainer yelling at me.��

  • I did this workout a lot when I wasn’t eating to help me loose weight..and now here I am a year later eating healthy and using this workout to help me build muscle

  • Omg I’m so proud of myself I did the circles and big circles the right way at first front to back instead of back to front ^^ And the front bend up side worked almost both ways today. The reverse one I need to think more. But I manage to do so many more then I usually do. And I can feel in my arms that doing the excersise the right way actually made it burn more as well. Didnt know front to back would hurt so much more then back to forward but I love it. Tnx again Holly

  • Today was my first day doing this….I wanted to pause as less as I could….still I paused 4 times…but I guess that’s okay for the day 1
    I am gonna do this daily… it is burning a lot right now������
    I enjoyed doing it….will comment the updates��

  • ●So, I am on a 30 days challenge●

    Let’s hope for the best

    ♡Day 1♡ Did it but with a lot of breaks….Oops! So tiring!
    ♡Day 2♡ Ufff! Somehow done! Just….done!!

  • as someone who did fitness and aerobic and hiit training for 2 years and lost 20 KG, i started lifting weights without considering any changes, i was eating healthier doing more workout and exercises and cardio but 2 years after i noticed that i got bulky drastically. my tights my shoulders my back were full of muscles. my booty has grown a lot but i gained 15 kG by far. so at first i was happy that these are muscle but wen i looked back to my previous pictures i realized i liked my body shape more that time. now a days i have problem with anything and also i couldn’t reduce my body fat percentage to 15 percent or lower everybody sees me as someone fat not muscular! because thick layers of fat are surrounding my muscles as someone who gains back weight easily that was not a good option for me. i thing weight training is great for those who are starting with low % of body fat and want to look curvy and.. for those who have a lot of weight to lose or can gain back those weight easily its not a good option. hope this helped you

  • wow mr london.. u really make sense of it and give exercising a scientific edge that just gets stuck on the mind.. great work i might just start exercising..
    *hair videos got me here * ����

  • Does anyone else sees instant results? Like i did it only twice and see so much difference, i have no fat in my shoulders so i guess this is just the muscle building up

  • I’m absolutely hooked to this. I do it almost daily at work. I skipped two days because my shoulder hurt from another work out I do. I can tell I skipped. I plan to do this every day!

  • 2 minutes in, and my muscles hurt Lol. I’ll probably edit in a couple weeks:)

    (P.s) thanks for the workout, it will definitely help me with my goal of getting muscles

  • im doing this from time to time when i feel like working out, sometimes one time a week, sometimes two and started eating healthier. and… im getting results!!!! thats freaking great as my arms have always been my weak point

  • Today is my 1st day. I’m super excited to see my results. I’ll keep you posted and will take photos along the way. Love all the truly inspiring posts! See you soon and thank you ��

  • Thank you Holly for this video, my arms first three time burned but now after 3mounth they look strong and toned �� im loving it so Thank you!!

  • I’ve been doing this workout for the past month and a half for at least 5 times a week and I DEFINITELY see results in my upper arms!

  • Trying this workout for myself�� (This includes diets and other workouts):)

    R arm:30 cm (11.8 inches)
    L arm:29 cm (11.4 inches)

    Day 1 (Tues): ✅ Done
    Day 2 (Wed): ✅ Done!
    Day 3 (Thurs): ✅ Done!
    Break (Fri):
    Day 4 (Sat):✅ Done!
    Day 5 (Sun):✅ Done!
    Break (Mon):
    Day 6 (Tues):
    Day 7 (Wed):

  • B-A-B-Y this workout is the truth! Had to stop several times but I so needed something that doesn’t require lifting any weights… Glad to say I’ve found my new arm workout… Awesome and thanks Holly for the upload!

  • okay i been going back to this video every 1 am everyday thinking if i should do it or not but fuck it i did it.

    Week 1

    Day 1: ✅
    Day 2:
    Day 3:
    Day 4:
    Day 5:
    Day 6:
    Day 7:

    Week 2

    Day 8:
    Day 9:
    Day 10:
    Day 11:
    Day 12:
    Day 13:
    Day 14:

  • holly shit I just did it! I have been working on this workout for a week now and I finally got through the whole workout without breaks:)))))))))))))))))

  • Day 1: I only last for up to 3 min. My arms are on fire. It hurts so much ��. I didn’t push myself too much but I will push through and take it slowly untill I can last up to the last minute without putting my arms down. Wish me luck. ��

  • Love the video, I keep coming back to it. What’s the music? I really appreciate the fast-tempo one starting around 3:40 anyone know what it is?

  • Yeah but as a dance-walker there’s nothing quite like arm-flapping like a bird to the riddum of the music. Aerates the lungs, makes the complexion glow. Hold the elbows at shoulder height, there’s a 360 degree sphere to punch out with the fists or lean back in limbo, fan wrists like wings from lower back up, up, fly

  • I had been doing 2 weeks the arm workout of chloe and i came with this one and although i was able to do it with no pause it burns more than chloe’s i’m going to start doing this one:’)

  • Ok hello everyone iam gonna be doing this every day for 7days
    Day one: done✔️
    Day two: done ✔️ idid take lot of breaks
    Day three:rest ❎
    Day four:done ✔️ still hard��
    Day five: done✔️still hard ��

  • Thank you for making this video
    This information has been very useful.
    There is one more type of training that has helped me big time and that is overcoming isometric followed by circuit style training or after all workouts.
    Diet and sleep does about 70% for that goal.

  • I do think you can tone muscle. I’ve seen a skinny guy and he doesn’t have a lot of muscles but hi just lifts weights on a calorie maintainance and with the little muscle he has it looks ripped.

  • So is it useless to lift weights during weight loss. Because building muscle while losing fat is a hit and miss. Like only a few people can do that.

  • There are a few factors needed in exercises for building a six pack easily. One place I discovered that successfully combines these is the Toms Magic Shortcut (check it out on google) without a doubt the best blueprint that I have ever seen. Check out the interesting information.

  • Dear Dr Balduzzi I’m in my 60s and I usually get up at least once during the night, and often twice. I inevitably require a good hour nap during the day. Does this hour adequately compensate for the loss of sleep from getting up in the night? Or should I be looking at ways of getting uninterrupted sleep e.g. Melatonin, to get the full benefits of sleep you talk about here?

  • I want to get rid of my love handles but I don’t know if boys don’t like them or if that do and I hate my arms cause my shoulders are chubby and I’m only 13 and I hate my entire body

  • Hi, please reply to this question. Thanks in advance. One year ago (exactly) I started eating right and doing HIIT to lose weight (lost 32 lbs.) Noticed I lost loads of muscle mass, so put HIIT on told and I’ve been weight lifting 5-6 times a week for the last 4 months (while sticking to healthy eating.) Every day I hit a different part of the body. Ends up doing each part twice a week. But for some reason, my body fat increased since working out and stomach came back! I was thinking of replacing my daily weight lifting with your 24 minute exercise 3 times a week (which is good because it would leave me with more time for my studying the other 4 days.) Will making this change hurt my muscle gains? Can you tell me what extent of the change it will be on my muscle growth? If you need to know what kind of weight lifting I am doing, let me know and I will write it out. thanks

  • Yeah, I always give people a confused look when they say “I want to tone my muscles.” I feel like it comes from the misinformation in certain magazines trying to sell them a fad diet. In reality, everyone has to go through the same processes to reach their fitness goals. It’s how you approach your journey that determines the outcome.

  • Primary focus should be on losing fat and then comes toning. Well said. Sleep is very important and many just give it up thinking just diet and workout will work. Very clear and simple explanation has been provided in the video. Cheers.

  • I started 2 days ago, today is my third day, I am going to upload everyday. The measure of my arms are 31cm (both).
    D1: Did it!
    D2: Did it!
    D3: Did it!
    D4: Did it
    D5: Did it

  • I don’t even know what’s wrong with my arms other than that they look huge and I’m short and stubby and I hate them ����I don’t know if it’s muscle or fat. If it’s muscle I hate my life because idk how to lose it I was born with it that means because I don’t train arms, if it’s fat, it’s annoing but I can get rid of it. I want to see if there’s somewhere I can measure the percentage of fat vs muscle

  • Exactly the most interesting and informational video I’ve seen about toning muscles. Video is very well detailed. Thank you for sharing.

  • When it comes to toning muscle its one of the things that will most help you workout every day to your full potential and continue making progress.

  • So Should I just stick with compound lifts and skip arm day where I am only working out my arms? My arms are too big and I need help to tone them down. I need to tips because also I have my own channel I am trying to grow and need tips on how to lose that bulky.

  • nice video, the process takes time but it is well worth it to use these methods they work once you incorporate them into your routine

  • Thanks for this another great and informative video, doc! Yeah, it’s nice to have a muscle. That’s what am lacking of. Sure I will be serious with my exercise to have a toned muscles.

  • Losing weight is one thing, getting some good looking muscles in another to boost confidence and this was really helpful, thanks bro


  • soo I have really long and skinny arms. I am looking for workouts to make my arms thicker, but without looking like I did exercise to get them. Did this workout increase arm size for anyone? if so, plss let me know <3

  • i hate my arms and im trying to get fat in my arms i’m very insecure about my arms when i wear a tank top i feel like i have to wear a jacket over it

  • My arms are fit compared to my weight i am working on my abs my arms are not skinny i aslo don’t want biceps. toned arms will help look my arms better ie tight arms?

  • I have a nice basic body ��, but my arms make me look weird and I’m always insecure �� so I’m watching stuff to get fat on my arms ��.

  • Awesome video! I think people need to understand also that there are some exercises that you shouldn’t go super heavy on. If I feel a clicking in my shoulder, I drop weight immediately. Some days I’m working with 25s and 5s, but my arms are starting to look amazing lol never ever underestimate those 5lbs!

  • You have been such an amazing help with my weight gain. If it weren’t for your videos I wouldn’t have known where to start! I now have the body I’ve always dreamed of having ��

  • Thanks 4 this VID!! I definitely gotta get into this workout I’ve neglected my arms long enough..u look FAB!!
    Good motivation..����������

  • I do high intensity cardio 3 times per week and do eat well.. my arms don’t seem to want to loose the fat.. although the rest of my body fat has gone down… why is that?

  • HEY Y’ALL! Issa late video, but a video I’ve been wanting to do for a while now ��PS I can’t WAIT for the vid I got coming later this week. Been keeping this one under wraps for a lil bit, but I know you’re gonna love it.

  • calisthenics is an amazing practice to work with your own body weight and get beautifully sculpted. I also think that bulking up is quite aesthetic and unattractive for women, but again this is a person judgment.

  • Awesome, follow your instruction can get the best of both worlds, losing fat and gaining muscle at the same time, can’t get any better than this.

  • I clicked on this as I have currently been doing your home workouts as they’re the only non-weifght lifting excercises I actually enjoy. I spoke to my dad about how much I loved lifting weights then he started commenting on how I should instead run or do other forms of cardio so I don’t look bulky.That really got me down. I’ve tried so much to get into fitness but always failed to enjoy and maintain the interest until I started lifting late last year. This video made me feel a whole lot better. Thanks

  • Love you videos just some help I been lift weight and doing more compound movement the past three four weeks and been doing less cardio. My body look a lot bigger. Should I do more hitt to lean down more. I want some definitions. To my body to don’t want to be bulky especially my arms Any suggestions

  • so with this excercises do you get rid of bulky arms I didn’t really get that part cause I’m trying to get rid of my bulky arms I hate them

  • one comment i’d like to make to all the people out there (cuz not all guys wanna get big) is that getting your arms bigger is almost something you have to actively aim for. because if you are in a calorie deficit your body will be hard pressed to put on muscle, unless you’re wildly out of shape/overweight (like i was). when i started losing weight and lifting weights i noticed my arms getting stronger in terms of what weight i could lift, but my arms were getting smaller. it’s because the body fat around my arms was going away and muscle takes up less space than fat.

    similarly when my gf was complaining about a flabby spot on her arms i told her to start lifting weights with me a couple of days a week. she worried she was going to get big arms and i explained to her that at her weight (120 lbs) getting big wasn’t going to happen as long as she maintained weight. sure enough the flab got a little firmer and she started liking her arms a lot more. body re-composition for the win.

  • my arms are really muscular, but they just look big and bulky cause they have quite a bit of fat on them. But my tummy is pretty lean so it’s hard cause I dont wanna lose too much fat because then I don’t have enough tummy fat to keep a period:/
    i’m trying to take the fat loss slow.

  • So what is new with women trying to look smaller in every way possible be it with weight loss or exercise…it makes me really worried especially when I see an example of someone like this who was already fit and went for leaner. Ok, your preference, good. But generally this is just making me sad. Men have the privilege of gaining mass and being praised of it. We are still stuck on women with hourglass figures and other than breasts and hips, thinness all around. If you’re wondering, I’m probably a size more than the woman in video and actually have hourglass shape but this is making me depressed. Too many women with eating disorders and body image issues for me to be enthusiastic about this.

  • sorry, i’m confused. i’ve been trying to research how to best lean/tone out my arms, and i understand you need to lose fat to be able to see the muscle. i also have learned that you can’t spot reduce fat, so doing all of these excercises, is it not burning fat off of your arms? if i only do these kind of excercises, will it just build the muscle up under the fat but i won’t see it? and i’ll need to do cardio to burn off fat off my entire body to be able to see the work i did on my arms?

  • Hi! Just found this video. I’m very interested in this topic, but as the whole world is under various degrees of lockdown due to COVID-19, is there anything you can suggest without gym equipment? Body weight exercises perhaps?

  • It is almost impossible for women to get bulky, women you WANT well defined, muscular arms/shoulders it looks beautiful. You would have to like take steroids and put in ridiculous amounts of work to look bulky like a man.

  • Her arms have muscle and definition but don’t look bulky. I think part of this contributes to the fact that she is lucky enough to be well endowed when it comes to her chest. Her chest balances out her arms and still makes her look feminine but for someone like me who is small breasted, arms like hers could look too masculine and bulky. For small chested girls, the really lean and long arm look looks better, in my opinion

  • I wonder if by bulky people don’t mean only muscle gains, but when you have a layer of fat and build muscle underneath this layer. So, you’re looking “bulky”. You kinda touched on this.

  • I’m shaped like an upside down triangle.�� Should I just not train arms so they get smaller. I’m top heavy and small on the bottom. I lose fat in my hips first while my top stays big. Any answer is welcome. Thank you ��

  • I’m really glad you touched on this because I’ve been seeing my arms are “bulkier” and I want them to be leaner and I’ve already started doing that lat pulldown machine and some of your other tips etc! cool thanks Abby!!

  • Lose weight and do static exercises with light weights (like holding 2 lbs weights with arms out, palms facing the ceiling for 1 minute) My arms skimmed out and had the tiniest bit of definition which worked for me!

  • Hi sweety thank you how do I train for my legs because I don’t also want to bulk in legs. I lift and do Hitt. Totally puzzled. Please help��‍♀️

  • Great video! What is best for weight level and rep ranges to decrease size in the arms light weight lots of reps or heavy weight low reps?

  • Found this so confusing, so the ones shown in this vid ugh we do those, or we dont do those? If its all over like i suspect then pls make a vid of what we DO do for less beefy arms, all i have to do is breath and my arms are naturally bulky i am overweight but its not all fat its alot of muscle too:(

  • I don’t like my arms at all! They look so fat! My biceps grow bigger and triceps didn’t at all. So my arms look like a 80kg woman:-( Don’t know what to do!

  • I’m 11 years old did this for the first time (no breaks) and this killed my arms �� lmao ( I do gymnastics tho):) YOU CAN DO IT!!! ❤️

  • Day one: not terrible, little sweat, arms trembling a little bit.
    Day two: everything is getting easier, no results, still can’t do bodyweight dips correctly, tired, hungry. Drink lots of water!
    Day three: numb as hell, I’m suffering XD
    Day four: I gave up bye ����️����️

  • I’ve been hitting the gym for four years and I’m not fat but my arms are bigger than rest of my body like I have extra fat on top of my muscles that I built so it make em looks big and I hate that
    I don’t over eat I have a balanced diet but I can’t get rid of extra fat on my arms and it’s so frustrating

  • Do you have any tips like this video but for shoulders? I want to slim down my arms because they’re too bulky for my preference and my shoulders are pretty bulky as well. Just wondering if you have any advice to slim the shoulders down?

  • I have a big muscle in my thigh and it was to big for my liking. Can Abby or anyone please tell me how to reduce the size. But does that mean my strength is going to reduce as well?

  • Hi Abby. How did you change your chest or upper body workout in general after breast augmentation? Doctors, as well as other trainers, discourage any sort of upper pec workout post augmentation. Not only during recovery, but as a general rule to avoid future complications. Especially for submuscular implants. Suggestions?

  • I really enjoy your videos but wish you would use more lay-man terms instead of words like supinate. Or just using them and explaining after would be great:) Thank you for your contentS

  • I am losing weight (I guess by now it’ll be over 20 lbs, I’m not weighting myself reguralry) and my butt is getting slimmer and all, but the arms are still there, so I will try out these exercises! I also think they should prever my breasts from getting saggy lol xD Thanks a lot!

  • Had no idea sleep was so important for getting toned muscles. I’ve just started working out both to lose weight and get toned, I think I got the diet and exercises down, but I’m always busy and don’t get a lot of sleep. So glad I saw your video, definitely going to try and make sure I get that 7 hours a night. Thanks.

  • Question: I am new to the youtube audience and when she talks about there being a full upper body “tenplate” below, where is that? I scold down and I only see other recomendations

  • such an informative always provide with research back up for all the steps which makes ur videos so interesting and stand apart.thanks Abby

  • I love toned arms with some muscle! I do not want to feel or look skinny. Abby’s arm look perfect now, fine before but now lean and toned:)

  • I love this video and the fact you get that there are different levels of bulky based on individual perception/preference. I think ppl often think too bulky means every woman thinks she’ll get ridiculously shredded but no lol. This vid was so informative ��

  • Tbh, for my personal preference, my goals are your before. Your after looks amazing, no doubt! It really suits you and lets your waist taper in.
    I have a pretty large head (its very wide bc my jaw and cheekbones are wide) and I love bulkier arms and shoulders, since then my head won’t look too wide anymore (perspective) and my waist would actually be better pronounced since I have a square shaped body. (I am a literal square, I have no waist definition…) and obviously working on the hips and booty will help create that hourglass shape.

  • Great recommendations here! I workout in a small gym in my office building that is a bit limited. We have dumbbells abd benches but no barbells or cable machines. Do you have recommendations for ways to work in those pulling exercises like lat pull-downs without that equipment? Truly appreciate any ideas you may have!

  • i just start workout and i still have fat in my body alot
    is it ok for me to workout or this exercise make my fatter and bigger??

  • Was my add setting in or were those all bicep workouts? What about triceps and shoulders? Won’t working your biceps constantly make you bulkier looking? I’m confused lol

  • I can lift 80 kg squat and deadlift, 40 in benchpress (for a few years) and my arms still look like baby groot arms, most likely I wont need to worry. But tbh all my body is really lean, I have hard gaining weight of any kind.