How to Increase Definition in Arms

Your arms are likely the first and sometimes only muscle that people will notice about you. Usually it's the only muscle group that is exposed and readily seen by others. That's why it's so important to be happy with the way your arms look. Even though your biceps and triceps might be very strong, it's highly possible that you still don't have that definition in your arms that you really want. But all it takes to achieve that cut looks is a little tweak to your exercise program.

Difficulty:

Moderate

Instructions

1. Perform cardio regularly. It is important that you burn off any fat that might have accumulated around your arms if you want to see definition there. Try to run for 20 minutes 3 times a week.

2. Perform tricep extensions 3 times a week. Make sure that you perform tricep pull downs, skull crushers, kick backs and tricep extensions. Try to perform all of these every gym session, with a 24 hour break between workouts.

3. Focus on separation when doing tri pulldowns. As you bring the rope down you pull it apart. This will help add shape to the muscle.

4. Incorporate the following bicep exercises into your routine: hammer curls, concentration curls, preacher curls and bicep curls lying on an incline bench. Perform these exercises 3 times a week, preferably on the same day that you work your triceps.

5. Do 4 sets of everything, with a rep range between 6 and 8. Give yourself about a 60 second break in between each set. This will give your muscles time to recover so you can get as much out of the next set as possible while decreasing the risk of injury.

Tips & Warnings

• Always consult a physician before starting any new exercise program.