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Arm Workout with Weights for Women

workouts May 24, 2019
 

Are you afraid to pick up the weights because you think you'll grow arm muscles like Arnold? I had this same fear once! You don't have to worry about looking manly or bulky from resistance training. Women simply don't have the hormones to develop muscle that way. 

What you WILL achieve from weight lifting is an all over, tighter, toned look. Many women don't realize that cardio will make your body smaller, but it WON'T change your overall shape. If you want to develop firm, feminine curves, you NEED resistance training!

In this article, I will walk you through a 30 minute workout for your biceps, triceps, and shoulders so you can say good bye to upper body flab and hello to sculpted, beautiful tank top arms. 

The group of exercises labeled "A" is a Giant Set. This is a group of 4 or more exercises performed one after the other without rest. This means you will perform ALL of the first four exercises, labeled "A", THEN take a break of 20-60 seconds and then repeat this process for the prescribed number of sets.

The group of exercises labeled "B" is a Tri Set. This is a group of 3 exercises performed one after another without rest. So you will perform all three, then take a break of 20-60 seconds and then repeat the process for the prescribed number of sets.

This style of training keeps the intensity high and increases your fat burn! Ready?

Let's do it!

Giant Set A

Exercise 1: Static Bicep Curls

1. Hold a pair of dumbbells while standing up straight. Curl one dumbbell up, pausing halfway to your shoulder and hold this position. This will be your static arm.

2. Curl the other dumbbell all the way to the top of the movement for the prescribed number of reps. 

3. Switch arms and repeat. That's one set. 

Exercise 2:  Seated Single Arm Overhead Dumbbell Tricep Extensions

1. Sit up straight on a bench and hold a dumbbell in one hand with an overhand grip. Push the dumbbell overhead with your palm facing forward. 

2. Lower the weight behind your head.

3. Push the dumbbell back up over your head. Complete all reps for one side then switch arms for the same number of reps. That's one set.

Exercise 3: Standing Dumbbell Bicep Hammer Curls 

1. Stand up straight with a dumbbell in each hand. Use a neutral grip.

2. Your palms should be facing inward and your arms should be fully extended at your sides.

3. Without moving your upper arm, curl the dumbbells up toward your shoulders.

4. When your biceps reach shoulder level, pause, and slowly return to the starting position.

Exercise 4: Bent Over Double Arm Tricep Kickback

 
1. Hold a pair of dumbbells with an overhand grip. Bend at the hips while keeping your back flat.
 
2. Bring your upper body parallel to the floor and your arms to your sides.
 
3. Push the dumbbells back behind you.
 
4. Pause when your arms are fully extended behind you, then slowly lower the dumbbells back to the starting position.

Tri Set B

Exercise 1: Lateral Shoulder Dumbbell Raises

1. With your back straight and feet shoulder width apart, hold dumbbells with a neutral grip. Elbows should be close to your sides.

2. With arms fully extended, raise the dumbbells out to your sides and up until they are at shoulder level. 

3. Pause, and then slowly lower the dumbbells to the starting position.

Exercise 2: Dumbbell Bent Over Lateral Rear Delt Raises 

1. Hold a pair of dumbbells and bend from the hips, keeping your back flat.

2. With a slight bend in your elbows, lift the dumbbells up and out to the side. 

3. Pause at the top, then slowly lower the dumbbells to the starting position.

Exercise 3: Dumbbell Front Shoulder Raises 

1. Hold dumbbells with an overhand grip.

2. Lift the dumbbells in front of you while keeping the core tight.

3. When the dumbbells reach shoulder height, pause and slowly lower the dumbbells to the starting position. 

You can perform this with both arms at the same time or alternate arms. 

Want to reach your fitness goals faster and easier? With the right game plan and extra accountability?

I've been helping women just like you build muscle, lose fat, and improve their metabolism with an easy to follow flexible diet and FUN training routine. 

If you're ready to say HECK YES to changing your health, your body, and your life, APPLY HERE for 1 on 1 coaching. I will be there to coach you every step of the way so we can get you better, lasting results. 

Not convinced? Check out some of these amazing success stories from women JUST LIKE YOU. If you're sitting there telling yourself you're too old, too far off, too busy, or too tired, STOP RIGHT NOW.

You can do this no matter where you're at in life. Don't hold yourself back from the quality of life you CAN and WILL have if you take the leap. 

No more waiting for the perfect time. There will never be a perfect moment. The time to make a change is always RIGHT NOW! Let me show you what you can do. 

To Your Good Health & Success,

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