I promised a few weeks ago that I’d start sharing with you some of my workout routines. So here’s yesterdays routine which was focused on my Triceps, Biceps and Shoulders. I also did my daily crunches, squats and leg workout. Each workout requires a dumbbell in your choice of weight, and weight machine.
If you’re not sure how much weight to use a general rule is to start off with 5, 8 or 10 lbs. If you can easily finish your sets using that amount of weight, then the next time you do the routine up your weight. Another thing to remember is you should always stay in good form, if you find yourself struggling to stay in proper form then you should go down in weight.
Standing Dumbbell Triceps Extension – Grip a dumbbell in the center of dumbbell with both hands, extend arm upwards vertically toward the ceiling. Inhale and bend the elbow to lower the dumbbell behind the head to the neck. Return to the initial position. Exhale at the end of the movement. Start with a weight that is suitable for you, do 1 to 3 sets of 10 to 12 repetitions of this exercise to start. Increase the weight and sets to suit your program. (below first image shows targeted muscle group you’ll work doing this exercise. second image shows form and how to do the exercise)
Tricep Kickback– Stand with the knees slightly bent and lean forward at the waist, keeping your back flat and your core tight. Bend the elbow and hold the upper arm horizontally alongside the body. Inhale at the end of the forearm. Exhale at the end of the movement. Do 1 to 3 sets of 15 repetitions.
Cable Triceps Pushdown -Start off standing in front of a cable machine and attach a short bar to a high pulley. Grasp the handle with an overhand, palms down, grip. Keeping your elbows at your side push the handle down towards your thighs. Pause for a moment and then return to the starting position. Do 1 to 3 sets of 15 repetitions.I like to do the above exercises in a circuit. A circuit is where you’ll do 1 set of each exercise completing 3 sets of each circuit. (ex: 1 set of 15 reps of Tricep Extension, then move into the Tricep Kickback, and finish with Cable Tricep Pushdown. Repeat circuit until you’ve completed 3 sets)
Bicep Curl – Hold your dumbbells at your sides with palms facing forward, keeping your back straight and chest up. Without moving your upper arms, bend your elbows and curl the weights toward your shoulders. Slowly lower the weights back to the starting position, straightening your arms completely. Do 1 to 3 sets of 15 repetitions.
Hammer Curls – Stand up straight with your knees slightly bent with your feet about hip-width apart. Hold dumbbells down at your sides with your palms facing in. Keep your elbows in and curl the dumbbells up towards your shoulder, then lower the dumbbell back to your sides in a slow control manner. Do 1 -3 sets of 15 repetitions.
Dumbbell Concentration Curls– Sit down on a flat bench/low chair with your legs spread open, your knees should be bent and feet on the floor. With right hand pick up the dumbbell. Place the back of your upper arm on the top of your inner right thigh. Rotate the palm of your hand until it is facing forward away from your thigh. Keep your upper arm stationary, and curl the weight forward to shoulder level as you breathe out. Hold the contracted position for a second as you squeeze the biceps. Slowly bring the dumbbells back to starting position as your breathe in. Don’t swing the dumbbell use controlled motions. Do 1 to 3 sets of 15 repetitions.Again I like to do these 3 exercises in a circuit. A circuit is where you’ll do 1 set of each exercise completing 3 sets of each circuit. (ex: 1 set of 15 reps of bicep curl, then move onto the hammer curls, and finish with dumbbell concentration curls. Repeat circuit until you’ve completed 3 sets)
Shoulders and Back
I did 3 sets of 15 repetitions each of Lateral Raises, Bench Presses and Up-right Rows which are good for the shoulders and back. I will explain how to do Lateral Raises, Bench Presses and Up-right Rows in a future update.
I finished my workout with 100 squats (50 with weights/50 without weights), 125 crunches (50 normal, 50 reverse crunches, 25 on my stability ball) I also did a few leg lifts, and leg extensions. I like to add these at the end of my workouts because I feel these areas need a little extra attention.
What are some of your favorite exercises you do for your arms? Do you have a problem area you almost always work?