Want to look even better in your sleeveless attire? Try this routine for more shapely & toned triceps and biceps!
A major mistake many women make in the gym is lifting too light.
Putting on muscle is a not an easy process and women do not produce nearly enough hormones, namely testosterone, to put on size so quickly. Besides, if your diet is on point then there is no need to worry about getting “too big”.
The arms, i.e. the biceps and triceps, are a relatively small muscle group. This means that you don’t really receive much of a metabolic benefit when training them (you do not burn many calories).
The biceps are worked when you train your back and the triceps are worked when you train your chest.
So you don’t have to spend too much time training your arms.
Given that your chest and back workouts are on point, you do not need to spend more than 45 minutes of isolation work on your arms per week to keep them looking great.
The Two Basic Movements: Curls and Extensions
Your biceps are worked with the flexion of your elbow and your triceps are worked with the extension of your elbow.
Most bicep and tricep exercises revolve around the curl and the extension. These movements work the muscles by contracting them through their natural range of motion.
There are many variations of curling and extension movements but the basic principles of the flexion and extension of the elbow remain the same.
Performing any type of exercise recruits muscle fibers. The heavier you go, the more muscle fibers you recruit. Putting your muscles through a challenging workout is what gets them to grow, i.e. add tone.
Too many women curl with dumbbells that are too light. If a workout is not challenging your muscles will not grow, i.e. you will not add tone.
This workout is suitable for women who are just starting out or need a more effective way to target their arms. It was put together by fitness model Dayna Tappan. You may have to go through some trial and error in order to pick the weight that works for you. Keep track of your workouts, i.e. sets, reps, and weights, as to measure your progress overtime.
- Alternate Incline Dumbbell Curls: 4 sets of 12 reps
- Triceps Push Down – 4 sets of 12 reps
- 21’s – 4 sets of 21
- Push-Ups – 4 sets of 12 reps
- Burnout Sets:
- Barbell Curl – 100 reps
- Cable Overhead Tricep Extension – 100 reps
- Rest: 45 seconds – 1 minute in between sets