So, how’s that New Year’s resolution coming along? You know.. The one you vowed to lose those muffin tops this year? Or to lose the upper arm flab and “tone up?”
Here’s something to help you with those arms. This bicep work out combined with my Tri These Workouts for Great Arms, any of my cardio/circuit routines and a clean, healthy nutritional plan.... your arms will start to take shape in a short amount of time... and will look amazing in 6 months!
Training for so many years with so many women, one of the first things women tell me when asked "what are your goals?" “I want to shape up my arms and get rid of the flab.” I’ve shared with them that our upper bodies just don’t get the work out that our lower bodies do. If we could walk on our hands all day long, our arms would be freakishly strong & awesome looking! LOL!
This routine works both bicips (biceps brachii & biceps brachialis) in several different positions. You can incorporate this into any work out program: full body, upper body, pulling muscles, or “arm day.” Just remember, don’t do this consecutive days in a row. Ok.....so let’s get started.
As always, if you have health issues, are deconditioned, have not worked out in awhile or lead a sedentary life check with your doctor before starting any exercise program.
BICEP WORK OUT
*Bicep Hammer Curl (Standing, hold dumbell in your hand like you would a hammer.. hence the name “hammer curl.” Keep your abs sucked in tight, keep your butt squeezed tight, have a little bend in your knees and stand up straight with good posture. Work one side then the other. Start with arm extended BUT DO NOT lock the elbow. Raise arm up to a 45 degree angle from the shoulder. Don’t go all the way up... the idea is to keep constant tension on that bicep.)
Here’s something to help you with those arms. This bicep work out combined with my Tri These Workouts for Great Arms, any of my cardio/circuit routines and a clean, healthy nutritional plan.... your arms will start to take shape in a short amount of time... and will look amazing in 6 months!
Training for so many years with so many women, one of the first things women tell me when asked "what are your goals?" “I want to shape up my arms and get rid of the flab.” I’ve shared with them that our upper bodies just don’t get the work out that our lower bodies do. If we could walk on our hands all day long, our arms would be freakishly strong & awesome looking! LOL!
This routine works both bicips (biceps brachii & biceps brachialis) in several different positions. You can incorporate this into any work out program: full body, upper body, pulling muscles, or “arm day.” Just remember, don’t do this consecutive days in a row. Ok.....so let’s get started.
As always, if you have health issues, are deconditioned, have not worked out in awhile or lead a sedentary life check with your doctor before starting any exercise program.
BICEP WORK OUT
*Bicep Hammer Curl (Standing, hold dumbell in your hand like you would a hammer.. hence the name “hammer curl.” Keep your abs sucked in tight, keep your butt squeezed tight, have a little bend in your knees and stand up straight with good posture. Work one side then the other. Start with arm extended BUT DO NOT lock the elbow. Raise arm up to a 45 degree angle from the shoulder. Don’t go all the way up... the idea is to keep constant tension on that bicep.)1 set of 15 reps x 8 to 12 lbs (depending on your strength)
rest 10 seconds
1 set of 12 reps x 8 to 12 lbs
rest 10 seconds
1 set of 8 reps x 8 to 12 lbs
rest 1:00 and repeat this once. after 2nd repetition, rest 2:00
*Incline Bicep Curl (Set up an incline bench at around a 45 to 50 degree angle. Lie back on the bench with both feet on the floor, and lower back and scapula (shoulder blades) on the bench. You can raise your head if it is more comfortable then having your head on the bench. Keep abs and butt tight. Work one side then the other. Start with arm extended BUT DO NOT lock the elbow. Palms should face up toward the ceiling. When raising your arm, aim the third finger for the top of your shoulder. This movement, we want full range of motion, so raise the arm all the way up.)
1 set of 15 reps x 8 to 12 lbs (depending on your strength)
rest 10 seconds
1 set of 12 reps x 8 to 12 lbs
rest 10 seconds
1 set of 8 reps x 8 to 12 lbs
rest 1:00 and repeat this once. after 2nd repetition, rest 2:00
rest 10 seconds
1 set of 12 reps x 8 to 12 lbs
rest 10 seconds
1 set of 8 reps x 8 to 12 lbs
rest 1:00 and repeat this once. after 2nd repetition, rest 2:00
*Incline Bicep Curl (Set up an incline bench at around a 45 to 50 degree angle. Lie back on the bench with both feet on the floor, and lower back and scapula (shoulder blades) on the bench. You can raise your head if it is more comfortable then having your head on the bench. Keep abs and butt tight. Work one side then the other. Start with arm extended BUT DO NOT lock the elbow. Palms should face up toward the ceiling. When raising your arm, aim the third finger for the top of your shoulder. This movement, we want full range of motion, so raise the arm all the way up.)
1 set of 15 reps x 8 to 12 lbs (depending on your strength)
rest 10 seconds
1 set of 12 reps x 8 to 12 lbs
rest 10 seconds
1 set of 8 reps x 8 to 12 lbs
rest 1:00 and repeat this once. after 2nd repetition, rest 2:00
3-Way Bicep Curls (this exercise is quick and intense. You will use less weight because you are doing more reps per set. This routine works all sides of each bicep. Work one side then the other. Standing, hold dumbell in your hand with palm facing downward.. Keep your abs sucked in tight, keep your butt squeezed tight, have a little bend in your knees and stand up straight with good posture. The 1st position, extend the arm down but DO NOT lock the elbow. We want full ROM (range of motion) on this routine, so raise your arm all the way, but do NOT touch the shoulder. The 2nd position is full extension and a hammer curl hold. Same thing, raise arm up with full ROM. The 3rd position is full extension with palm facing up. Raise with full ROM.)
Position One: 25 reps x 5 to 8 lbs (depending on your strength) NO REST go to
Position Two: 25 reps x 5 to 8 lbs (depending on your strength) NO REST go to
Position Three: 25 reps x 5 to 8 lbs (depending on your strength)
Rest 2 minutes and repeat once more.
Bicep Concentration Curls (this and the Incline Bicep Curl are two of the VERY best bicep workouts you can do to get quick and fast benefits from your hard work. They both really make that brachii POP, giving you that "apple of your bicep! Sitting or if you are standing, place your leg up on a bench, chair, balance ball (this is the best as it makes your whole body work,) or any other platform. Keep abs and butt tight. Your leg should be bent close to a 90 degree angle. Working the arm on the same side as the lifted leg, place that elbow JUST BELOW the knee on the medial (inner thigh) side of the knee. NOT on TOP of the knee. Extend the arm down but DO NOT lock the elbow. Start with the hammer curl position and then as you raise the arm, twist so that the palm is facing the ceiling. When you lower the arm, toward the bottom, twist back into the hammer curl position. This movement is like the Bicep Hammer Curl, you don’t raise the arm all the way up. Stop around the 45 degree angle. We want to keep tension on the bicep thru the descending and ascending movements.)
1 set of 15 reps x 8 to 12 lbs (depending on your strength)
rest 10 seconds
1 set of 12 reps x 8 to 12 lbs
rest 10 seconds
1 set of 8 reps x 8 to 12 lbs
rest 1:00 and repeat this once. after 2nd repetition, rest 2:00
Take time to work this routine 3 times weekly and then enjoy the look you will see in the mirror and the compliments that you’ll hear.....”How do you get those arms?” “I want arms like yours!”
Until Next Time......
GOOD HEALTH TO ALL!!!
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