Your arms are made up of several major muscles, including the biceps, triceps and deltoids. You must work all of these muscle groups with specific strength exercises to build muscle mass. However, if you want ripped arm muscles, you must also shed any excess fat through cardio exercises. Use targeted arm exercises, cardio and a healthy diet to develop chiseled arm muscles as quickly as possible.
Dumbbell Hammer Curls
Dumbbell hammer curls primarily target your biceps and forearms. Grab two dumbbells and stand with your feet shoulder-width apart; let your arms rest at your sides. Bend your elbows and curl the dumbbells toward your shoulders. In a controlled motion, lower your arms back to starting position. Do three sets of 15-20 reps.
Skull Crushers
Skull crushers strengthen your shoulders and triceps. Grab two dumbbells and lie down on a flat bench. Extend your arms over your shoulders and bend your elbows to a 90 degree angle. Press the dumbbells up until the arms are fully straightened, then lower to starting position. Repeat for three sets of 15-20 reps.
Protein
To develop ripped arms quickly, adhere to a high-protein diet. Weight training tears your muscle tissue and protein contains all of the amino acids they need to repair and rebuild. Protein also helps keep you satiated and curbs cravings for high-calorie foods. Choose lean meats, eggs, yogurt and soy products as healthy sources of protein.
Targeted Cardio
Targeted cardio workouts like elliptical training, cross-country skiing, swimming and rowing kill two birds with one stone. Not only do these workouts burn fat, they also tone your arms at the same time. To get ripped arms fast, it helps to combine a strength and cardio workout into one. Aim for at least 45-60 minutes of cardio training.
Interval Training
Interval training is one of the fastest ways to get shredded and lose excess body fat. The extreme elevation of your heart rate, followed by the immediate drop, help improve conditioning and allow muscle tone to become visible more quickly. Try sprinting for a minute, then walking for a minute. Or, you can swim as fast as you can for three minutes, then rest for two minutes. Aim for 30 minutes of interval training per session.
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