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Strong, Sexy Arms Training Plan: Weeks 1-3

Strong, Sexy Arms Training Plan: Strength Workout 1-B

A1: Front Squats with Dumbbells
Sets: 3
Reps: 10-12
Rest between sets: 30 seconds

  • Hold a pair of dumbbells so that your palms are facing each other, and rest one of the dumbbell heads on the meatiest part of each shoulder.

  • Brace your abs, and take 3 seconds to lower your body as far as you can by pushing your hips back and bending your knees.

  • Pause, then take 1 second to push yourself back to the starting position.

  • Keep your body as upright as you can at all times.

  • Don't allow your elbows to drop down as you squat.

A2: Push Ups
Sets: 3
Reps: As many as possible using correct form
Rest between sets: 30 seconds

  • Get down on all fours and place your hands on the floor so that they're slightly wider than and in line with your shoulders.

  • Take 2 seconds to lower your body until your chest nearly touches the floor.

  • Pause slightly at the bottom, and then push yourself back to the starting position as quickly as possible.

  • If your hips sag at any point during the exercise, your form has broken down. When this happens, consider that your last repetition and end the set.

A3: Single-Arm Dumbbell Rows (Elbows in)
Sets: 3
Reps: 10-12 on each side
Rest between sets: 60 seconds

  • Grab a dumbbell in your right hand, bend at your hips and knees, and lower your torso until it's almost parallel to the floor.

  • Let the dumbbell hang at arm's length from your shoulders.

  • Take 1 second to pull the dumbbell to the side of your torso, keeping your elbow tucked close to your side. Pause for 1 second at the top and then take 2 seconds to lower back to the starting position.

  • Perform all reps with one arm and then switch to the other side.

B1: Valslide Hip Extension, Leg Curl Combo
*If you don't have Valslides, use a small gym towel instead
Sets: 3
Reps: 10-12
Rest between sets: 30 seconds

  • Lie faceup on the floor and place each heel on a Valslide or towel with your knees bent and your heels near your butt.

  • Take 1 second to push your hips up so that your body forms a straight line from your shoulders to your knees.

  • Keeping your hips in line with your torso, take 2 seconds to slide your heels out until your legs are straight.

  • Take 1 second to reverse the movement back to the starting position and repeat.

B2: Standing Dumbbell Curls
Sets: 3
Reps: 10-12
Rest between sets: 30 seconds

  • Grab a pair of dumbbells and let them hang at arm's length next to your sides.

  • Turn your arms so that your palms face forward.

  • Without moving your upper arms, bend your elbows and take 1 second to curl the dumbbells as close to your shoulders as you can.

  • Pause, then take 3 seconds to lower the weights back to the starting position.

  • Each time you return to the starting position, completely straighten your arms.

B3: Dumbbell Triceps Extensions
Sets: 3
Reps: 10-12
Rest between sets: 60 seconds

  • Grab a pair of dumbbells and lie faceup on a flat bench.

  • Hold the dumbbells over your head with straight arms, your palms facing each other.

  • Without moving your upper arms, bend your elbows and then take 2 seconds to lower the dumbbells until your forearms are beyond parallel to the floor.

  • Pause for 1 second, then lift the weights back to the starting position by straightening your arms. That's one rep.

C1: Side Plank
Sets: 3
Reps: 1 (try to hold for 30 seconds)
Rest between sets: 60 seconds

  • Lie on your left side with your knees straight.

  • Prop your upper body up on your left elbow and forearm.

  • Brace your core by contracting your abs forcefully as if you were about to be punched in the gut.

  • Raise your hips until your body forms a straight line from your ankles to your shoulders.

  • Breathe deeply for the duration of the exercise.

  • Hold this position for 30 seconds, and then turn around so that you're lying on your right side and repeat.

  • If 30 seconds is easy for you, hold as long as you can and write down that time so you can track your progress.

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