7-7 Arms Workout

I am currently in a love-hate relationship with dedicated arm workouts.

I love feeling strong, having serious muscle tone, and the feeling of accomplishment and pride that comes with being able to move up in weights after weeks of dedicated work.

But then there is the fact that Zoey still likes to be frequently picked up and weighs 33 pounds. And that William is still regularly in our arms and weighs 20 pounds at almost 7 months old. So I think, “What is the point of lifting upper body weights?”

Then I remember how good picking up heavy things and putting them back down is for my body. From building bone density, burning fast calories, and making me feel incredible, I know that I have to get a lift in at least once during the week.

Zoey often comes with me to our basement gym when I workout. Sometimes she likes to do the moves with me and try to lift one of the weights, but mostly I think she comes because she knows her toy rotation bin is down there and I let her rifle through it while I sweat it out. Whatever the reason, I love having my little sidekick with me to be a role model for her and to give her a change of scenery from the upstairs play areas.

Besides the variety, I love this 7-7 Arms Workout because it moves fast. With only seven reps of each move, I can choose heavier weights and can really focus on my form through each rep rather than just counting to a standard ten. Plus, with a set of adjustable dumbbells, this workout is easy to do at home.

Before starting the workout, be sure to warm up with some light cardio (5-10 minutes), and dynamic stretching. Do the same as a cool down when you finish your workout. Get a copy of the warm up and cool down routine I recommend here.

You can also check out my must have workout resources here. These are the things I use weekly, if not daily, to make my workouts as easy and comfortable as possible.

7-7 Arms

Complete 7 reps of each move for a total of 7 rounds. Use heavier weights and take your time to focus on form.

• Archer (each side)
• Y Press
• Back Flys
• Push up to T
• Tricep Pull Backs
• Bench Press

If any of the moves are too much for you right now, take a look at the modifications below. Always modify your workouts and specific moves as needed. Additionally, if you want to challenge yourself further by advancing the moves, there are descriptors below on how to do that as well.

Archer 

• Modified: Seated, back straight.
• Advanced: Stand on one foot.

Y Press

• Modified: Seated, back straight.
• Advanced: Stand on one foot or hold a squat.

Back Flys

• Modified: Seated.
• Advanced: Stand on one foot.

Push Up to T

• Modified: Wall push ups.
• Advanced: Elevate or stack your feet.

Tricep Pull Backs

• Modified: Complete regular tricep dips.
• Advanced: Stand on one foot.

Bench Press

• Modified: Straighten legs.
• Advanced: Bench with one arm at a time.

Let me know if you try it out and how you liked it!

More upper body workouts to try:

• 1-10 Arm Shaper Workout 
• Arm Blaster Workout
• Wow ‘Em Wedding Arms
• Tri Arm Burner

Get your 5 Week Health & Fitness Plan complete with daily workouts, a weekly nutrition focus and daily mindset questions here. This plan has everything you need to see real results in your health and fitness goals!