How do you get toned arms if your 14?!


Question:

How do you get toned arms if your 14?

I'm 14 and I want to get a toned body. I have found solutions for my abs but now I want soemthing to help me with my legs.


Answers:

your question says arms but then you've stated legs? which one is it?
it's going to depend on what equipment you have. do you go to a gym? have your own equipment? if so what exactly.

if you're goal is to build your arms then remember to work your triceps as they take up more area than your bi's do.

Biceps Exercises:

1. Standing Barbell Curl
2. Preacher Curl
3. Incline Dumbbell Curl
4. One Arm Preacher Curl
5. Standing Dumbbell Curl
6. Standing Hammer Curl
7. Concentration Curl
8. Cable Curl
9. One Arm Cable Curl
10. Two Arm Cable Curl
11. Preacher Cable Curl
12. Standing Lateral Cable Curl
13. Machine Bicep Curls
14. Cable Underhand Pull Down

Triceps Exercises:

1. One Arm Dumbbell Extension
2. Lying Tricep Extension (skullcrusher)
3. Tricep Dip
4. Close Grip Bench Press
5. Tricep Extension
6. Tricep Kickback
7. Overhead Tricep Extension (rope)
8. Reverse Grip One Arm Tricep Pushdown
9. Tricep Bench Dip
10. Close Grip Push Up
11. Two Arm Dumbbell Extension
12. Lying Dumbbell Extension
13. Overhead Barbell Extension
14. One Arm Cable Extension
15. Rope Tricep Extension
16. Reverse Grip tricep Extension
17. Incline Bench Rope Extension
18. Standing Tricep Rope Extension

i just read a few more comments and needed to say this as well: whatever exercises you do, never do them at max weight or to failure! never! at your age that can lead to the hardening and closing off of plates (stunting growth), and can also lead to bone damage. please be careful. use correct technique and that will be more beneficial.




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