Men aren't the only ones with toned or muscular arms anymore. More and more ladies, myself included are working towards more muscle definition and cut marks in their arms. As I've stated before, to me, that's what I find beautiful, a bulging bicep right after busting my butt in the gym strength training. I posted a progress picture of my arms after changing my work out routine and properly fueling my body post work out by having a protein shake 30 to 60 minutes after working out and a protein, complex carb, and healthy fat meal (with a veggie) within the three hour window from my work out and I have definitely noticed a difference. Remember, you can do all the right things in the gym but how you fuel yourself afterwards plays a BIG role in your results.
Tryna get toned? Be in beast mode? Get Swole?
Then read my current work out that has got even guys noticing how good my arms look!
Low Weight High Rep Method - What is it?
Based on the idea that you use a lower weight for a higher number of reps until exhaustion of the muscle, this does not mean using a super low weight that doesn't even fatigue the muscle after 3 sets!
Drop Sets - this is what I used to do and still sometimes incorporate into my work outs, it's using a much higher weight until exhaustion (you need to be able to do at least 8 but no more than 12) then drop down to 30 percent of that weight and complete until exhaustion.
Before reading my work out, remember you need to pick a weight that works best for you. Choose a weight that you can do until complete exhaustion for three to five sets! For me, I use different weights for different parts of my upper body due to a shoulder injury I am recovering from and a herniated disc in my back.
CONFUSED? CHECK OUT THE SLIDESHOW BELOW FOR PICTURES :]
During my strength training, I start with atleast 10 minute cardio warm up and then inbetween sets keep my heart rate up by doing 30 seconds bursts of cardio, which can be as simple as jumping jacks or as hard as burpees.
Biceps
Bicep Curl -10 pound weights, 3 sets of 10
(Make sure you are standing feet shoulder with apart with your core tight)
Bicep Hammer Curl - 5 pound weights 4/5 sets of 10
-- a hammer curl is the same as a bicep curl except your palms are facing in as opposed to the ceiling when curling
(I do this immediately after the 10 pound bicep curl until point of exhaustion)
Triceps
Tricep Pushdown with Rope Attachment - 40 pounds, 3 sets of 10
(Make sure you are keeping your shoulders down and back, and pulling down close to your body)
Tricep Kickback - 10 pounds, 3 sets of 10
(You do this kneeling on a bench, for my back, I kneel on all fours on a mat)
(Do not let your arm extend past your back!)
Shoulders
Inverted Dumbell Row (while standing) - 10 pounds, 4/5 sets of 10
(Bend over, with your butt out for your back and pull shoulder blades together and back)
Dumbell Row (while kneeling) - 10 pounds, 3-5 sets of 10
(One arm at a time, bring weight back, not letting your elbow go past your back)
Bent Over Flys - 5 pounds, 3-5 sets of 10, usually I max out at about 40
(Bend over with arms at a ninety degree angle where your elbow joint is and slowly extend your arms up)
Chest - I don't work my chest a lot, it aggervates my bicepital tendinitis usually, BUT IF I DO:
Chest Press on a Bench - 5 pounds, 4 sets of 10
(Can keep arms at shoulder width, or further than shoulder width apart)
TOTAL ARM WORK OUT: Good old fashioned push ups!
I don't always do pushups, but sometimes I throw some in!
Modified Pushup on my Knees - 30 total
(can change the placement of your hands from directly under your shoulder to further up and beyond your shoulders to work different aspects of your arms and back)
Modified Triangle Pushup on my knees - 15-25, depends on the day
Typically, this is the work out I have been following, but sometimes I go to the gym and switch up my routine by adding in some extra exercises I may see someone else do, or read about online that day, or just because I felt like it. Remember, do what is best for you! I have also incorporated Cardio Kickboxing into my strength training days as well, with a lot of punches which works my entire upper body!
Low Weight High Rep Method - What is it?
Based on the idea that you use a lower weight for a higher number of reps until exhaustion of the muscle, this does not mean using a super low weight that doesn't even fatigue the muscle after 3 sets!
Drop Sets - this is what I used to do and still sometimes incorporate into my work outs, it's using a much higher weight until exhaustion (you need to be able to do at least 8 but no more than 12) then drop down to 30 percent of that weight and complete until exhaustion.
Before reading my work out, remember you need to pick a weight that works best for you. Choose a weight that you can do until complete exhaustion for three to five sets! For me, I use different weights for different parts of my upper body due to a shoulder injury I am recovering from and a herniated disc in my back.
CONFUSED? CHECK OUT THE SLIDESHOW BELOW FOR PICTURES :]
During my strength training, I start with atleast 10 minute cardio warm up and then inbetween sets keep my heart rate up by doing 30 seconds bursts of cardio, which can be as simple as jumping jacks or as hard as burpees.
Biceps
Bicep Curl -10 pound weights, 3 sets of 10
(Make sure you are standing feet shoulder with apart with your core tight)
Bicep Hammer Curl - 5 pound weights 4/5 sets of 10
-- a hammer curl is the same as a bicep curl except your palms are facing in as opposed to the ceiling when curling
(I do this immediately after the 10 pound bicep curl until point of exhaustion)
Triceps
Tricep Pushdown with Rope Attachment - 40 pounds, 3 sets of 10
(Make sure you are keeping your shoulders down and back, and pulling down close to your body)
Tricep Kickback - 10 pounds, 3 sets of 10
(You do this kneeling on a bench, for my back, I kneel on all fours on a mat)
(Do not let your arm extend past your back!)
Shoulders
Inverted Dumbell Row (while standing) - 10 pounds, 4/5 sets of 10
(Bend over, with your butt out for your back and pull shoulder blades together and back)
Dumbell Row (while kneeling) - 10 pounds, 3-5 sets of 10
(One arm at a time, bring weight back, not letting your elbow go past your back)
Bent Over Flys - 5 pounds, 3-5 sets of 10, usually I max out at about 40
(Bend over with arms at a ninety degree angle where your elbow joint is and slowly extend your arms up)
Chest - I don't work my chest a lot, it aggervates my bicepital tendinitis usually, BUT IF I DO:
Chest Press on a Bench - 5 pounds, 4 sets of 10
(Can keep arms at shoulder width, or further than shoulder width apart)
TOTAL ARM WORK OUT: Good old fashioned push ups!
I don't always do pushups, but sometimes I throw some in!
Modified Pushup on my Knees - 30 total
(can change the placement of your hands from directly under your shoulder to further up and beyond your shoulders to work different aspects of your arms and back)
Modified Triangle Pushup on my knees - 15-25, depends on the day
Typically, this is the work out I have been following, but sometimes I go to the gym and switch up my routine by adding in some extra exercises I may see someone else do, or read about online that day, or just because I felt like it. Remember, do what is best for you! I have also incorporated Cardio Kickboxing into my strength training days as well, with a lot of punches which works my entire upper body!
