Toned arms IN 2 WEEKS!

Forget sleeves this summer thanks to trainer Ben Lucas’ upper body fitness plan

THE WORKOUT PLAN BENCH DIPS

HOW TO: Sit on the edge of a bench. Place hands next to your hips on the bench with hands facing forward. Keep both feet flat on the floor with knees bent. Take the weight on your hands, moving slightly forward from the bench. Lower yourself down by bending at the elbows. Push yourself up and repeat.

LAT RAISE

HOW TO: With a dumbbell in each hand, stand up straight, shoulders back, abs engaged. Engage core and roll shoulders back. Knees should have a very slight bend for stability. Slowly raise arms out to the side until they’re about at head height. Slowly bring them back down in a controlled movement. Repeat.

TRICEP EXTENSION

HOW TO: Grab a dumbbell. Engage your core. Hold the weight above your head with arms straight. Slowly bend your arms, keeping elbows pointed towards the roof, slowly lowering weight down behind your head. Slowly push it back up towards the roof until you have straight arms again.

SHOULDER PRESS

HOW TO: Sitting or standing with dumbbells in each hand, hold them at shoulder height with palms facing away from you.

Keeping chest up and core tight, look straight forward and press weights directly upwards until arms are straight and the weights touch above your head. Slowly lower back down. Repeat.

SUPINATED DUMBBELL CURL

HOW TO: Hold dumbbell with underhand grip in front of you. Start with straight arms out in front of your body; don’t lock elbows. Moving slowly, bend elbows and bring dumbbell towards chest, keeping core and triceps still. Count to two going up. Slowly release and count to two going down. Repeat.

HAMMER R CURL

HOW TO: Same as supinated dumbbell curl, but have palms facing towards your body.