Ever gawked at pics of Jessica Biel working out and wished you had her arms? Who wouldn’t? Those are some seriously sexy arms and the perfect little accessory for the short (or no) sleeves spring and summer fashion is famous for.
But be warned, arms like those babies don’t come easily. The good news is if you’re prepared to work hard over the next four weeks you will see some great results in tone and definition just as the weather starts heating up.
So where do you start? Michelle Hext from Glow Women’s Fitness Online has put together the exercises you need to get the best arms on the block.
First things first
Toned and taut arms do not come from biceps curls alone. The exercises below are designed to build muscle and create definition giving you great tone but if you don’t eat clean*, do cardio and work the rest of your body just as hard the results will just not be there.
* A clean diet consists of fruits, vegetables, lean protein, whole grains, good oils and low fat dairy. Eliminate sugar, white flour products, coffee and alcohol along with all the other nasties you know are bad for you. Green tea is a great addition to the clean diet and is used often one of the main ingredients in over fat burning tablets.
Genetics: Do play a role in the way your body responds to weight training. Some women bulk up easily and others find it very difficult to develop muscle mass.
Fake it till you make it
To make your arms look even more toned and sexy apply fake tan. Bodybuilders use dark body paint to show their definition and fake tan will do just the same thing without going overboard.
Sexy spring time arms workout
Do this workout twice a week (be sure to leave a day in between each session). If you tend to put on muscle mass easily and don’t like the muscle bound look then you will need to do 3 x 15 reps with a lighter weight.
For women who struggle to put on muscle mass then you will need to do 5 sets of 6-10 with heavy weight. As soon as you can manage 10 reps it is time to increase your weight to the point in which you can only just do 6 reps.
Make sure you warm up fully before hitting the weights. You are supersetting each group of two exercises. What this means is you complete, for example, 1 set of dips then right away do 1 set of biceps bar curl with no rest in between.
Take 30 seconds rest if you are doing 15 reps and 1 minute if you are doing 6-10 reps before doing it again till all the sets are done for those two exercises. You then move on to the next set and do the same until you have completed all exercises.
If you have access to an assisted dip machine at the gym then use this.
If not do the dips with your feet on the floor. If you are weak in the triceps or with your feet up on a swiss ball or another bench for added intensity.
Biceps Bar Curl
Start with your feet shoulder width apart and the barbell resting on your thighs with your palms facing outwards. Exhale as you bring the bar to chest height before lowering it back down. Make sure you keep your elbows tucked in nice and tight to your body.
Push-ups with hands close together
Push-ups on your knees are fine if you can’t do them on your toes.
Your push-up position begins with your hands close together. Make a triangle with your index fingers and thumbs and tuck your elbows in close to your body. If you are not strong enough to complete the pushup all the way to the floor just go as low as you can manage. Exhale as you push up.
Standing Alternating Hammer Curls
Begin with your feet shoulder width apart with a dumbbell in each hand with your palms facing inwards. Exhale as you bring one dumbbell up to chest height. As you bring the dumbbell back to the start position begin to raise the other hand. Again make sure you tuck your elbows close to your side.
Triceps Pull-down with straight bar
Attach a straight bar to the high pulley at the gym. Stand with your feet shoulder width and your hands resting on the bar with palms facing up and gripping the bar. Pull down until the backs of your hands rest on your thighs before returning to the start position. Exhale as you pull down.
Preacher Bar Curl
Set up the bar on the Preacher Bench and adjust the padding till it is at a comfortable height. Exhale as you bring the bar towards your chest before taking it back down to start position.
Overhead Triceps Extension
Begin in staggered stance (one foot forward). Use both hands to raise one dumbbell above your head with your arms almost straight. Your palms should be facing the roof. In a controlled motion bring the dumbbell down behind your neck. Keep your elbows close to your head; your elbows do not move just your forearms. Exhale on the upward motion.
Glow Women’s Fitness Online
PH: 1300 731 227