Amazing Arms Strength Routine

Alright, a week's gone by. It's time for a new post. Keep doing the lean legs, but add in this routine for killer arms, shoulders and back. As always. WARM UP first. Toe touches, arm circles, wrist circles, windmills, get some blood flowing to your upper body. Be sure to do at LEAST 30 minutes of cardio before or after this routine (I prefer to do my cardio before my strength, but that's just me! You do what ever is best for you!) I recommend doing some kind of cardio that does not involve arms after this one and maybe for the next couple days. So I wouldn't swim or use an elliptical till maybe Wednesday if you do those types of cardio work outs.



This routine focuses largely on my problem area. Why? Because it's my blog so it's all about me ;) But seriously. I have naturally muscular arms, particularly my biceps (IF you hadn't noticed). I only do this work out once a week, and other than the push ups, you'll notice none of these exercises work biceps. I simply don't want massive arms, but my triceps, back and shoulders do need work. I also find that most women are most concerned with their triceps. If you don't know what a tricep is you DEFINITELY will tomorrow. While spot toning ("I only want to lose weight around my stomach, etc") is a myth, if you don't work a muscle it won't get stronger/bigger. So no bicep work for me other than push ups. If you want a good bicep work out leave some comments and I'll put one together but this is the routine I started in April:

 Amazing Arms:
-    Legs up tricep extension- 20
-    Weighted Chair/bench dip- 20
-    Reverse Fly- 20
-    Push Ups- 20
Repeat 3 times

Short, sweet and to the point. Just how I like it. Once again, all the moves require minimal equipment and are simple. But here's what you'll need:
- A set of weights. I personally like the Powerblock Classic system. It's very compact, expandable in 5 lb increments up to 45 lbs on each weight. However, it is EXPENSIVE. But if you are looking to invest in a set of weights. Check those out. You might be able to find a deal on Ebay or Amazon. Any weights will work though- I recommend starting with 5lbs and working your way up. If you don't have weights, grab full jars of peanut butter, canned peas/beans/soup, gallons of milk, whatever. Just something you can get your hands around that has some weight to it.
-A chair and a bench, or two chairs.
-Yoga mat (optional)

TO THE WORK OUT!
-Legs up tricep extension: Lie flat on your back (on your yoga mat if you have one), and lift your legs straight into the air. Use your abs and core to help hold them there. Now with one weight in each hand extend your arms into the air, slowly bend your elbows and lower your hands (with the weights) until they are by your ears. Be sure not to let your elbows flop out to the sides! Straighten your arms back out to the ceiling and repeat 19 more times to do 20 total! Be sure to keep your legs in the air the WHOLE time!

You'll notice she keeps her knees bent, I like to kill two birds with one stone and work abs a little too.

 Weighted Chair/bench Dip: If you are a bad ass, use a weight. If you are not, forget about the weights and just try to survive. Pull a chair close to another chair or a bench. I suggest backing up the one you are sitting on to a wall to make sure it doesn't slide away from you at any point. Rest your heels/calves on the bench/chair across from you.  If you are said badass, place a weight in your lap (while sitting in the chair) at this time. Now, Scoot to the end of your chair and supporting yourself with your arms completely off of it. Lower yourself by bending at the elbows to 90 degrees and then lift yourself back up with your arms completely straight. That's one rep. Do 19 more to do 20 total!

Reverse Fly: Ok, stepping away from tricep hell, lets wander into another layer: Shoulders. Grab your weights and sit in a chair, feet flat on the ground with the weights hanging at or below your knees. Engage your abs and back and lift your arms out to the sides to shoulder level keeping your elbows slightly bent. Lower your arms back down with the weights hanging below your knees. TRUST me when I tell you to use LIGHT weights for this. IT KILLS. Do 19 more for 20 total!

 Now do 20 push ups, girly style if you need to (but push yourself for the real thing! Try doing 5 regular ones and 15 girly ones, etc) and take a break if you need one! Otherwise repeat the circuit 2 more times! You can COUNT on being sore tomorrow! Enjoy! :)

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