We all have problem parts, those specific places where fat seems to lay its head with no intention to leave. Whether it be the backside of your arms or the front side of your thighs we all have something we specifically want to target. Well as great as it would be for me to tell you that shake weight, seated leg extensions, or ab roller are gonna resolve your issues it isn’t quite, so simple. The reality is you can’t spot train. The body doesn’t just pick and choose where it wants to take fat from. But you can through a well-organized program and a smart nutrition plan help trim down those problem areas such as the well publicized flabby arms.
Means to track
Whatever the part is you are targeting it is vital you have some means of tracking progress. Whether it be circumference measurements, skin-fold measurements, or even progress pictures these are all crucial to success. Having a means of tracking will ensure that your progress isn’t based off your own subjective and often pessimistic judgement. This will ensure you have a method that will provide pure objective feedback to keep you moving forward. Now it is just as important to note that you give it time, remember Rome wasn’t built in a day but it was very easily destroyed in one. In short it will be hard to chisel away at that problem, but it will be very easy derail your progress.Take this for what its worth if you stay motivated and consistent I promise you will get there.
Sound programming
This is the part that people miss on. It is not the amount of stimulation of the particular area that will bring change, but rather a combination of muscle stimulation and energy expenditure. For our example we will use the backside of your arms, doing 20 different forms of triceps extensions will cause soreness and maybe instant swelling but not lasting change. 
You can stimulate the muscle you are wishing to define, but if it is covered by a thick blanket how can you expect to see the artistry. This is why when people program nothing but isolation exercises like tricep extensions they are missing the whole energy expended concept. Isolation exercises are great but mainly stimulate one muscle, now compare that to a multi-joint exercise which one do you think expends the most energy.This is why a good program for any problem area should always have three main principles. The three main principles are as follows
1.The bulk of the program consist of compound exercises (Squats,Deadlifts,Bench press,Pullups etc)
2.Must contain lower body and upper body movements
3.Must maximize muscle stimulation in target area while maximizing total energy expenditure (calories burned)
Well you didn’t think I would leave you hanging without a program did you?
Provided below is a thorough program that maintains these three principles while still focusing on giving you the arms you’ve dreamed of!
The Bye Bye Flabby Arms Program
Description: This program is designed to be done Monday, Wednesday, and Friday making it a 3 day program.The way it works is the first number before the X indicates the number of sets. The second number after the X indicates the number of repetitions. For weight you will use the maximum amount of weight that you can do the prescribed repetitions for.The first combo of sets/reps before each comma is week 1 while the second is week 2 and so on.The parentheses contain modifications in case the exercise is too advanced or if you don’t have access to the required equipment. In regards to how to proceed in the workout, you will start with A1 complete the prescribed number of reps for one set and rest 30 seconds before completing one set of the prescribed reps for A2. Once you complete that set of A2 you have now completed one total set for the circuit.It is at this time you will rest 30 seconds before going through the circuit again. Once you complete the total number of sets for both A1 and A2 in the same circuit fashion you can proceed to B1 and B2. The rest of the workout from B1 to C3 is completed in the same way. Upon completing A1 to C3 you will finish with the finisher exercise. The rest time for the finisher exercise is described in the parentheses next to the exercise.
A1.Close grip dumbbell bench press 3×10,3×10,4×10,4×10 (If Barbell or Ez bar is used switch to 3×5,3×5,4×6,4×6)
A2.Goblet squats 3×10,3×10,4×10,4×10
B1.Neutral grip chin up 3×6,3×6,4×8,4×8 (Assisted machine neutral grip chin ups,Band assisted neutral grip chin ups,Weighted neutral grip chin ups)
B2.Dumbbell skullcrushers 3×10,3×10,3×12,3×12
C1.Single arm suitcase deadlifts 3×10,3×10,3×12,3×12
C2.Push ups 2×10 1xfailure, 1×10 2xfailure, 1×10 2xfailure, 3xfailure(Knee pushups,Band pushups,Incline pushups,Weighted push ups, and Decline push ups can all be used if needed)
C3.Band speed bicep curls 3x20sec,3x25sec,3x30sec,3x35sec
Finisher:
Burpee curl to press 3x35sec,3x35sec,3x35sec,3x35sec (rest for 30 seconds between sets)
Give the program a try and let me know how you like it. If you have any questions about the program or need a better explanation on the set up, drop me a comment.
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Pendleton Fitness 