Who wants great looking arms? Everyone!
If you don’t have nicely toned arms then you have to wear sleeves all the time..what a drag.
To have great arms takes lifting weights. Either the heavy ones at the gym or your body weight, as in yoga. Me? I lift weights! Of course, it’s nice to have shapely arms hanging off well-rounded shoulders, which in turn balances out your body and keeps you from having a pear shape, but we’ll do shoulders a different day.
Also, your body fat needs to be low for your muscles to show. So you have to watch your diet. In fact, being fit is mostly about diet. That’s another day, another post. Check this kink to a post for diet tips – http://220.127.116.11/~ichellk9/?p=51
And another thing, lifting weights will NOT make your arms giant or even close. Believe it or not, you would have to lift massive weights (like a power lifter!) for years to get big guy looking arms. We just don’t have enough testosterone to get giant arms.
Always warm up about 10 minutes on the bike. Pedal hard enough to get your heart rate up and physically feel warmer.
NEXT…A GIANT SET! (A giant set is a combination of 4 or more exercises, done successively.)
- Barbell or dumbbell curls, 12 reps
- Tricep push ups, 12 reps
- Cable curls, 12 reps
- Tricep press downs with a bar on a cable, 12 reps
Complete this giant set 4 complete times.
THEN, A SUPERSET FOR YOUR TRICEPS (A superset is two different exercises completed right after each other.)
- Overhead dumbbell extensions, 10 reps
- Standing dumbbell kickbacks, 10 reps
- Complete this superset 3 times.
Now, let me do some explaining.
When I say 12 reps (or however many) that means you can just get 12. Like the last two reps are barely able to be completed. If you can get 12 easily then go up on the weights.
Most women know what curls are. Keep your elbows to your sides and don’t swing. Curl up, lower down, in exact movements. Squeeze your biceps at the top.
TRICEPS PUSH UPS
These are pushups but with your elbows close into your body about chest level, fingertips pointing forward. Regular pushups are with your hands out wider and that hits your chest more.
Use a short rope. Same movement as a regular curl with a bar or dumbbells. Keep those elbows into your sides.
TRICEPS PRESS DOWNS
Same cable, with a bar or rope, elbows at your sides, press down, squeeze your triceps, raise hands back to waist, before repeating. No yanking or momentum. Deliberate movements.
OVERHEAD DUMBBELL EXTENSIONS
This is done seated on a bench with a back rest. Hold the dumbbell overhead with both hands around it, upper arms next to your head. Lower the weight (I use a 40#) behind your head so that your upper arms are parallel to the floor. Then extend it straight up. That’s a rep.
STANDING DUMBBELL KICKBACKS
These are fun because you can see your tricep in the mirror working. Use lighter weight to get the form correct. Holding a dumbbell in each hand, bend forward at the waist, keeping back flat, elbows bent. Extend hands back to straighten arms, then return to waist.
Do this workout twice a week, as it gets easier to complete the reps, increase the weight load.