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Strong and Defined Arms Workout For Dads Only

If you're a busy dad looking to not only lose fat, but also achieve stronger and more defined arms, check out this quick and simple arms workout video. There's a certain way this workout should be done so be sure to read the text before and after the video!

By: Ed Scow, NSCA-CPT: Certified Fitness & Nutrition Expert to the True Superheroes - Busy Moms & Dads and author of Fat Loss To Go

Guys like working their arms...

I'm a guy and therefore I enjoy doing a sweet arms workout...

You are a guy and I'm willing to bet my last donut that you too enjoy doing a sweet little arms workout to achieve the oft-saught after pump and get stronger, bigger and more defined arms.

Why wouldn't you? We all love working our arms and ladies love having a man with nice arms.

The problem, in my belief anyway, is that guys tend to go after enviable arms in the wrong way.

First, we're not bodybuilders. If you are a bodybuilder, then you're on the wrong site.

I'm saying that "we're not bodybuilders" because it's an important distinction to make. If we're not bodybuilders, and we are in fact busy dads, then we must train as busy dads...not as bodybuilders.

If we're busy dads that means we need to use every minute of our allotted workout time wisely, right?

Of course I'm right!

That means that if you're going to work your arms, which is totally fine, you must understand that most progress in your arms happens with exercises that are not strictly designed for your arms - meaning not "isolation" exercises like curls, extensions, etc.

Now, as the video we're going to watch will show, it is necessary to do those types of exercises, but only AFTER you've worked the rest of your body with big, full-body exercises.

Some of the best arms exercises are Chin-ups/Pull-ups, Push-ups, Shoulder Presses, Deadlifts and Rows - and any variation therein. I'd actually throw exercises like Squats into the mix as well because of the hormone response.

Think about it this way - when you do a chin-up, what's happening? Your arms are bending from the elbow and shoulder and your back and biceps are pulling you up. Did you catch that I said your biceps are pulling you up? That means that the chin-up is a far better arms exercise than a curl, which I'm sure you knew, but sometimes it helps having someone tell you.

So, if you as a busy dad, want bigger, stronger and more defined arms, you must FIRST do big movements while using your time wisely.

Then, and only then, should you move on to the workout shown in the below video.

Strong and Defined Arms Workout For Dads Only


Did you write that workout down?


Well, here's the rundown for that quick arms workout...

1A) Close Grip Push-up Pulse - 15 reps

1B) Biceps Curl w/Slow Negative - 8 reps

1C) Lateral Raise - 8 reps

Easy enough, right? Remember I want you to do this quick arms workout AFTER your regular workout.

Here's a full-body workout you can do before that arms killer...

1A) Push-up w/Shoulder Touch - 12 reps

1B) Chin-up - 8 reps (If can't do chin-ups, then do DB Rows)

1C) Bulgarian Split Squat - 8 reps/leg

1D) Burpee - 15 reps

Do that workout as a circuit, completing as many circuits possible in 10-15 minutes. Then, if you have time, go on with the strong and defined arms workout from the above video.

Do that add-on arms workout for about 5-minutes, or for 3 total sets...whichever floats your boat.

If you use proper form and tempo, your arms should really feel the workout. Your pump should be on and, if that's part of an overall program, you'll definitely notice results in just a few short weeks time.

Think you can handle that?

Of course you can!

If you found this article and video useful, I'd really appreciate you doing me a favor and clicking the "Like" button below.  Thank you! 

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The preceding article was written by Ed Scow, aka "The Fit Dad". To learn more about Ed's story, click here.

To watch a sample 10-minute workout video, click here.

To discover Ed's 'Top Fat Fighting Foods', click here to read an interesting article.

To watch another sample 10-minute workout video, click here.

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