How to Get Muscular Arms & a Six Pack

Getting muscular arms and six-pack abs requires you perform full-body exercises that strengthens your whole body rather than isolating arms and abs. This allows you to save time in your workouts, burn more calories and improve muscular endurance, according to Juan Carlos Santana, director of the Institute of Human Performance. Perform each exercise for 30 seconds with a 30-second break between exercises. Once you have completed all three exercises, repeat the circuit two to three more times.

Things You'll Need

  • Pull-up bar
  • Two 25 lb. dumbbells
  • 8 lb. medicine ball
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Instructions

  1. Push-up and Pull-up Combo

    • 1

      Put your hands on the ground about shoulder-width apart, and your feet together on your toes.

    • 2

      Tighten your buttocks and lower your body to the ground until your hip and chest almost touch the ground. Exhale and push yourself up without sagging your hip or rounding your back. Perform the pushups for 30 seconds.

    • 3

      Grab a pullup bar with both hands about shoulder-width apart in an overhand grip. Exhale and pull yourself up until your head clears the bar. Do not stick your neck forward.

    • 4

      Lower yourself down until both arms are fully extended. Perform this exercise for 30 seconds.

    Dumbbell Curl and Press

    • 5

      Stand with your feet about shoulder-width apart and hold a dumbbell in each hand with your knuckles facing out and your hands by your sides.

    • 6

      Tighten your buttocks and curl the weights up to your shoulders. Press up over your head in one fluid motion. Do not move your torso as you lift.

    • 7

      Lower the dumbbells to your shoulders and reverse the movement to the starting position.

    Soccer Throws

    • 8

      Stand about 4 to 6 feet away from a wall and hold a medicine ball over your head.

    • 9

      Step forward and throw the ball toward the wall at the same time.

    • 10

      Catch the ball after it bounces on the ground once. Repeat this exercise for 30 seconds.

    Ball Crunch

    • 11

      Lay your back on a stability ball and put your feet on the ground. Raise your arms over your head so that your head is between your arms.

    • 12

      Exhale and lift your shoulders and upper back off the ball while keeping the ball still.

    • 13

      Inhale and lower your body back on the ball, stretching your abdominal muscles slightly. Perform three sets of 10 to 12 reps.