Saturday, May 16, 2015

My Current Arm Workout Routine

Hi ladies!

Many of you have been asking me to share my arm workout routine lately after posting photos of my progress.

Let me first start off by saying, these arms have come a long way and did not happen overnight. Back in November, I had blogged about how weak I was-I couldn't even carry around my son for more than 5 minutes while walking around Lowe's. 

This suddenly hit me-I truly needed to work my upper body. I had neglected it for....well...ever!

So, I made a new goal-I wanted to be strong and have more definition in my arms. 6 months later, here we are. It didn't happen overnight, but it did happen. The biggest changes that happen to your body while working out are the ones you don't see. Keep going. 

I work my arms, along with back and chest, twice per week only-typically on Tuesdays and Friday. I use my two 15 lb. dumbbells as well as my T-Grip Barbell which totals around 38lbs pounds with the weight in the bar itself plus the two weight plates that I add on. 

As you can see, I do not lift anything crazy-like 100lbs lol. I am simply going SLOWLY and STEADILY. Someday, yes, I do hope to powerlift more than my weight! 

I started off wanting to gain endurance (so I could carry my son) and I have surpassed that. Now, I want to lift for muscle growth and power!

Here is my routine below:
I do 3 sets of 8-10 reps per exercise.


Barbell Curls:
  • Grasp bar with shoulder width underhand grip.
  • With elbows to side, raise bar until forearms are vertical. 
  • Lower until arms are fully extended. Repeat.
Barbell Overhead Press:
  • Grasp barbell from rack or clean barbell from floor with overhand grip, slightly wider than shoulder width. Position bar in front of neck.
  • Press bar upward until arms are extended overhead. Lower to front of neck and repeat.
Barbell Bench Press:
  • Lie supine on bench. Dismount barbell from rack over upper chest using wide oblique overhand grip.
  • Lower weight to mid-chest. Press bar upward until arms are extended. Repeat.
Bent Over Barbell Row:
  • Holding a barbell, bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor.
  • Now, while keeping the torso stationary, breathe out and lift the barbell to you. Keep the elbows close to the body and only use the forearms to hold the weight. At the top contracted position, squeeze the back muscles and hold for a brief pause.
  • Then inhale and slowly lower the barbell back to the starting position.
  • Repeat for the recommended amount of repetitions.


Alternating Dumbbell Curls:
  • Position two dumbbells to sides, palms facing in, arms straight.
  • With elbows to sides, raise one dumbbell and rotate forearm until forearm is vertical and palm faces shoulder. Lower to original position and repeat with opposite arm. Continue to alternate between sides.
Tricep Dumbbell Overhead Extensions:
  • Position one dumbbell over head with both hands under inner plate (heart shaped grip).
  • With elbows over head, lower forearm behind upper arm by flexing elbows. Flex wrists at bottom to avoid hitting dumbbell on back of neck.
  • Raise dumbbell over head by extending elbows while hyperextending wrists. Return and repeat.
Dumbbell Renegade Rows:
  • Grab a pair of dumbbells and get in plank position with your hands on the weights and your feet hip-width apart.
  • Bend your right elbow and raise the dumbbell until your elbow passes your torso, pressing the left dumbbell into the floor for balance.
  • Lower your arm and repeat on the other side. Continue alternating. 
Dumbbell Hammer Curls:
  • Position two dumbbells to sides, palms facing in, arms straight.
  • With elbows to sides, raise one dumbbell until forearm is vertical and thumb faces shoulder. 
  • Lower to original position and repeat with alternative arm.
There you have it-my personal arm routine. I like to vary my moves up from time to time, but for now, these are my favorite moves.

If you are a beginner and are wanting to try these, I highly recommend that you start at a lower weight and go slowly so that you do not cause injury. 

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