30-Minute Kick-Ass Arm Workout | Courtney Gardner's

Do this workout from Courtney Gardner once a week or whenever you don’t have a lot of time. It’ll keep your arms strong, sculpted, and sexy!
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Look around online and you’ll find lots of “arm workouts for women.” Most of them feature perky young lassies doing hundreds of reps with 3-pound pink weights while dancing the merengue, doing jumping jacks, or basically just standing there posing.

This is not that kind of workout. This one will kick your ass, and it’ll do it in about a half an hour.

Team Bodybuilding.com-sponsored athlete Courtney Gardner’s workout is intense, with sets in the 10-rep range, short rest periods, a superset, and a double dropset. Your arms will be torched and your heart thumping as you burn through these six relentless exercises.

| Courtney Gardner’s Tone & Sculpt Arm Workout |
1. EZ-Bar Curl: 3 sets, 10 reps
2. Dumbbell Bicep Curl: 3 sets, 10 reps
3. Superset
a. Standing Dumbbell Triceps Extension: 3 sets, 10 reps
b. Bench Dips: 3 sets, 10 reps
4. Cable Hammer Curls – Rope Attachment: 3 sets, 10 reps
5. Triceps Pushdown – Rope Attachment: 3 sets, 10 reps
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