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Strong, Sexy Arms Training Plan: Weeks 4-6

Strong, Sexy Arms Training Plan: Strength Workout 2-B

A1: Reverse Lunge
Sets: 3
Reps: 10-12 on each leg
Rest between sets: 30 seconds

  • Stand tall with your feet hip-width apart, chest up.

  • Step backward with your left leg. Then take 2 seconds to lower your body into a lunge until your front knee is bent at least 90 degrees.

  • Pause, then push yourself to the starting position as quickly as you can. Complete all reps on one leg and then switch to the other side.

A2: Flat Dumbbell Bench Press
Sets: 3
Reps: 10-12
Rest between sets: 30 seconds

  • Grab a pair of dumbbells and lie on your back on a flat bench, holding the dumbbells over your chest so that they're nearly touching. Your palms should be facing each other.

  • Before you begin, pull your shoulder blades down and together, and hold them as tight as you can throughout the entire exercise.

  • Without changing the angle of your hands, take 3 seconds to lower the dumbbells to the sides of your body.

  • Pause, then press the weights back up to the starting position as quickly as you can.

  • Straighten your arms completely at the top of each repetition.

A3: Seated Zottmann Curls
Sets: 3
Reps: 10-12
Rest between sets: 60 seconds

  • Sit tall on a bench or Swiss ball and hold a pair of dumbbells with an overhand grip.

  • Without moving your upper arms, take 1 second to curl the weights toward your shoulders.

  • At the top of the curl, rotate your wrists outward so your palms face forward. Take 3 seconds to lower them in that position.

  • Rotate your wrists and dumbbells back to their starting position and repeat.

B1: Romanian Deadlifts with Dumbbells
Sets: 3
Reps: 10-12
Rest between sets: 30 seconds

  • Stand with your feet hip width apart and knees slightly bent, holding a pair of dumbbells at your sides.

  • Shift your hips back and take 2 seconds to lower the dumbbells while keeping your back flat.

  • Pause for 1 second, then return to standing position by contracting your hamstrings and glutes.

  • Repeat for prescribed number of repetitions

B2: Single-Arm Dumbbell Row (Elbows Out)
Sets: 3
Reps: 10-12 on each side
Rest between sets: 30 seconds

  • Place your left hand and left knee on a flat bench. (Don't round your lower back)

  • Grab a dumbbell in your right hand and let it hang at arm's length next to your side.

  • Turn your arms so that your palms face behind you and keep a slight bend in your elbows.

  • Take 1 seconds to row the dumbbell toward the side of your chest so that your arm is perpendicular to your body.

  • Pause for 1 second at the top of the movement, then take 2 seconds to lower the dumbbell back to the starting position.

  • Perform all repetitions on one side and then switch arms.

B3: Lateral Dumbbell Raises
Sets: 3
Reps: 10-12
Rest between sets: 60 seconds

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

  • Stand tall, with your feet shoulder-width apart.

  • Turn your arms so that your palms are facing forward, and bend your elbows slightly.

  • Without changing the bend in your elbows, take 1 second to raise your arms straight out to your sides until they're at shoulder level.

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

C1: Pallof Cable Press
Sets: 3
Reps: 1 (try to hold for 30 seconds per side)
Rest between sets: 30 seconds

  • Adjust a cable machine so the pulley is at chest height. Grab the handle with both hands and walk out so there is tension on the cable.

  • Now, turn 45 degrees so you face sideways in relation to the cable, and assume a hip width stance with the handle at your chest. This is the starting position.

  • Press the cable straight out in front of you and hold. Brace your midsection and do not let it pull your arms or trunk to the side; the object of the exercise is to resist rotation.

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