June 8, 2014

Sculpt Your Arms Fast!

So…you want toned, sculpted arms without spending too much time in the gym, right? Well, here’s a quick workout with compound sets that will have you out of the gym with time to spare. Compound exercises are those that allow you to work different body parts back-to-back in order to maximize your results in minimal time. If you are a beginner, start out with the amount of weight that is comfortable for you. It is best to go light if you are unsure. If it is too easy, add some more weight. These exercises should be done in the following sequence and should be completed in three sets of 10-15 repetitions.

 Barbell Curls 

Proper Form Is Key: 

  • With your barbell in hands, stand with your feet shoulder-width apart
  • Your knees should be slightly bent in order to avoid stress on your lower back
  • Engage/contract your abdominal muscles
  • Keep your head and neck relaxed and in line with your spine (imagine a straight line down your back)
  • Hold the barbell with an underhand grip (knuckles toward the floor), your hands should also be shoulder-width apart and in front of your thighs
  • Keep your elbows down and near your waist

 The Movement:

  •  Pull the barbell up towards your chin by bending your elbows
  • Squeeze your biceps as you lift the weight and exhale during this phase of the movement
  • When you have lifted the barbell to your chin, slowly lower it back to the starting position and inhale.
  • Repeat this movement 10-15 times

 Shoulder Front Raises

  •  Keeping the same form as the barbell bicep curls, hold the barbell with an overhand grip (knuckles facing the ceiling)
  • Keeping your arms straight, lift the weight directly in front of you until it is shoulder-level (exhale during this phase of the movement)
  • Slowly lower the weight back to starting position and inhale
  • Repeat this movement 10-15 times

 Lying Triceps Extensions

  • Lie on a flat bench with your feet and heels firmly planted on the floor
  • Engage your abdominal muscles and press your back into the bench
  • Hold the barbell with your hands shoulder-width (about 8-10 inches apart)
  • Extend your arms up and over your head
  • Lower the weight approximately 90 degrees by bending your elbows and bringing the bar towards your forehead
  • Slowly raise the bar upward again and repeat
  • Inhale as you lift the barbell and exhale as you straighten your arms
  • Repeat this movement 10 to 15 times

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