appearance and health. However, with summer comes sleeveless blouses, tank tops and the dreaded bathing suit. This quick, "arm enhancing" workout will focus on shoulders, biceps and triceps. The exercises should be completed one right after the other. Now is not the time to try to build up or "bulk up" but rather shape and tone your arms to show off the hard earned muscle you've worked so hard for during the winter months. For best results, we will focus on modest weight for higher repetitions as apposed to heavier weight for lower reps. Try this arm blasting workout at the end of your regular workout or as an additional workout before heading out to the beach or social event.
DUMBBELL CURL-SHOULDER PRESS
Stand with a pair of dumbbells hanging by your sides. Curl the weight up
bending only at your elbows. Once you have lifted the weight up to your
shoulders, immediately proceed into an overhead press. Slowly lower the weight back to your sides and repeat for 15-20 reps. Choose a weight that will allow you do perform the reps without sacrificing form. Be sure not to put an arch in
you lower back during the overhead press
DUMBBELL TRICEP LAYING EXTENSIONS
While laying on your back, holding a pair of dumbbells straight over your chest,
bend at the elbows lowering the weight to the SIDES OF YOUR HEAD, pause then
extend the arms back up to the starting position. NEVER have the weight
directly over your face/head area! Dental work is expensive and dumbbells
dropping on your face is a painful experience! Again, choose a weight you can
lift for 15-20 reps. A variation of this exercise for those of you who don't
like to live dangerous is the SEATED OVERHEAD EXTENSION. While in a seated
position start with a dumbbell in your hand directly extended over your head.
Bend at the elbow and lower the weight behind your head, pause and extend the
weight back up to the starting position.
DIPS
This is a great exercise because it works your chest, shoulders and triceps as
well as many stabilizing muscles. This exercise can be completed off dip bars a
bench or chair. A few months ago I covered how to do proper dips in a previous
PERSONAL TRAINING BLOG and is available on my website. If performing this
exercise off a bench or chair, sit on the end of the bench with your hands on
the bench directly at your sides. Slide your body off the end of the bench and
lower it toward the floor bending at the elbows. Your hands should be facing
forward and elbows pointing back. Perform 25 reps or until muscle failure
occurs.
Perform the above exercises one immediately after the other. You may do
anywhere from 2-5 sets of the above workout depending how "pumped up" you want
to before heading out for the "gun show"!
*As always, consult your physician and personal trainer before beginning this or
any other exercise program. If you have pre-existing shoulder, elbow or other
injuries feel free to contact me to demonstrate this or a modified arm program
designed specifically for you.