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Arms are one of the easiest parts of the body to tone up and tone up with rather quick results. If you are a lady who wants to look good in her spaghetti strap dress, or a man who wants that “horseshoe” this workout is for you.

The muscles we will discuss are the bicep, and the triceps.

Biceps – the muscle located on the upper arm. The biceps main function is to flex the elbow and rotate the arm.

Triceps – the large three-headed muscle located on the back of the arm. The triceps extend the forearm.

In this article we will introduce a concept called SUPER SETTING. Super setting is when you go from one exercise straight into another with no rest. For example, you go from a tricep overhead extension straight into a tricep kick back and rest after the second exercise.

I have designed two programs, one for women one for men.

MEN’S PROGRAM

1. SKULL CRUSHERS

Lay on a bench with your feet on the ground and your head at the top of the bench. Use a curl bar, extend the bar above your head with a weight you can handle. Bring the weight down towards your forehead until your forearms and upper arms are at approximately 90 degrees. Complete 3 sets of 10.

2. OVERHEAD DUMBBELL TRICEP EXTENSIONS

Use an upright bench. Sit on bench with a dumbbell. Extend the dumbbell above your head with both hands, keep your elbow in, and go through the full range of motion. Do 3 sets of 10.

3. SUPER SET CABLE TRICEP PRESSDOWNS & CABLE KICK BACKS

Use the cable crossover machine. Start with the tricep attachment above your head. Pull it down until your arms are extended, this is your starting position. Let the weight go up until your arms are at about 90 degrees, from this position extend your arms down through the full range of motion, keeping your elbows in. Complete 3 sets of 10.

4. CABLE MACHINE KICK BACKS

Bend over to where your upper body and lower body are at 90 degree. Keep the tricep extension attachment in your hand and extend your forearm back keeping your elbows in tight. AFTER YOUR COMPLETE THE SECOND EXERCISE THEN REST. Complete 3 x 10. (Complete the exercise with each arm)

5. TWENTY-ONES

Use a curl bar with a weight you can handle. Start with your arms extended towards the ground. Flex your arms up to about 90 degrees 7 times. From this position curl up towards your shoulder and return to the previous position 7 times. Now complete 7 curls through the full range of motion, which will give you a total of 21 repetitions.

6. BICEP DUMBBELL CURLS

Stand with a dumbbell in each hand. Curl the dumbbells up towards your shoulder through the full range of motion. Complete 3 sets of 10.

LADIES’ PROGRAM

1. CABLE TRICEP EXTENSIONS

Use the cable crossover machine. Start with the tricep attachment above your head. Pull it down until your arms are extended, this is your starting position. Let the weight go up until your arms are at about 90 degrees, from this position extend your arms down through the full range of motion, keeping your elbows in. Complete 3 sets of 12.

2. CABLE MACHINE KICK BACKS

Bend over to where your upper body and lower body are at 90 degree. Keep the tricep extension attachment in your hand and extend your forearm back keeping your elbows in tight. AFTER YOUR COMPLETE THE SECOND EXERCISE THEN REST. Complete 3 sets of 12.

3. TRICEP DIPS

Use a utility bench, start by sitting on the bench with your hands on the bench. Slide off the bench keeping your hands on the bench. From this position lower your lower body until your arms are at 90 degrees. From this position extend your arms back to the previous position. Complete 3 sets of 8-12.

4. GO STRAIGHT INTO CLOSE GRIP PUSH UPS

Get into a push up position from the knees. Bring your hands together into a triangle position (or as close as you can). Complete 8 to as many repetitions as you can then rest. (3 sets 8-10 of both exercises)

Ladies and Gentlemen, when performing these movements, always control the weight. Remember, to exhale when the movement is difficult. This program will give you the arms you are looking for.

God bless your efforts toward achieving a better body.

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For More Information On Ken Coward Visit His Personal Website. You Can Also Follow Ken On Twitter.

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