Here is a possible three-month program to sculpt your upper arms. Feel your body and look in the mirror to see results. If these exercises do not seem to work, increase the repetitions or sets, or use a substitute exercise. For all of the exercises, exhale when you lift the weight or exert the most muscle tension, and inhale when you return to the beginning position. Use a weight that gives you a workout but is not too tough. Rest the muscle in between days that you work it out as a primary mover.
Biceps twice a week:
Day One: Do five sets of ten repetitions of biceps curls.
Day Two: Use a barbell. Do five sets of ten repetitions of biceps curls.
Triceps twice a week:
Day One: Do the overhead triceps exercise one dumbbell at a time. Do five sets of ten repetitions.
Day Two: Use a cable machine with a small bar. Adjust the weight on the machine. Do five sets of ten repetitions.
Use the overhead press machine. Do five sets of ten repetitions.
Use dumbbells. Pick a weight that you are comfortable with and that will give you a good workout. Stand with legs shoulder-width apart and knees bent. Keep your back straight. Grasp the dumbbells with your palms facing toward you. Lift the weights with your elbows pointing out, perpendicular to your body. Lift until the weights come under but not touching your chin. Repeat without locking your elbows. Do five sets of ten repetitions.
Look at the rotator cuff blog for rotator cuff exercises. Do one a week, alternating between the “circles” exercise and the rotator cuff machine exercise.
Look at other blogs to find anterior and posterior deltoid exercises.
An upcoming blog will describe wrist and forearm exercises.
Don’t forget to check out www.louizapatsis.com!
Disclaimer: information on this blog is posted for information purposes, not as a substitute for professional medical advice.