-Dumbbell bicep curls
-Dumbbell tricep kickbacks
-Jumping jacks
….rest & repeat 4x total
-Dumbbell tricep kickbacks
-Jumping jacks
….rest & repeat 4x total
-Barbell close grip chest press
-Barbell shoulder press
-Jump rope or jump rope motions
….rest & repeat 4x total
-Cable single arm push downs with handle
-Cable single arm curls with handle
-Burpees
….rest & repeat 4x total
Download Version: Sets, reps, and weight suggestions are included on the downloadable
workout version, as well as my personal training tips and explanations
of exercise variations.
For this week’s plan download (meal plan & 5 workouts):
buy
Health is happiness, and I’m feeling it every day 🙂
Gym Style Details:
Top: Lululemon
Shorts: Nike
Tip of the Day: What’s the 411 on lean arms?! I first want to preface this tip with the statement that I firmly believe that everyone’s bodies respond differently to certain techniques, but I’ve always shared what works for me, and I’m happy that it has worked for so many of you as well.
What I believe to be the key to lean, yet fit arms are these 3 things:
(1) High Reps – from a training standpoint, I stick to high reps on arm movements with a minimum of 15 reps up to 20-25 reps. I also find high reps beneficial because with that rep range, you’ll typically stick to a lighter weight, which makes it easier to stick to using proper form. Proper form works the target muscle most effectively…it’s like a chain reaction of benefits!
(2) Slow Negatives – negative resistant training refers to the portion of the movement where the muscle is lengthening; for instance, with a bicep curl, the negative portion of the exercise is when the arm goes from bent to straight. During this portion, I like to count 1-2-3 to exert control over the movement, which I’ve found really helps give me a fit look.
(3) Low Body Fat – proper nutrition and conditioning are just as important to achieving lean, fit arms as is any arm workout or technique. When we reduce overall body fat, we give our muscles a chance to peak through. It is important to eat right and integrate cardiovascular challenging workouts into our routines to stimulate the fat loss process.
Other fitness/nutrition programs you may be interested in (click below):
slow negatives–i need to remember that! thanks lauren!