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.
Use a barbell. Do five sets of ten repetitions.
Use the cable rack. Use the rope attachment. Ask a personal trainer if you do not know which attachment that is. Find the right weight according to the first paragraph's instructions. Do this exercise as you would with a bar, but as you extend your forearms past your elbows, start to slowly separate the two ends of the rope until you do so as much as you can (while not extending your elbows totally). Ask a personal trainer if you cannot figure this out by these instructions.
Use the overhead press machine. Do five sets of ten repetitions.
Pick free weights that will give you a good work out, but not pain. Stand with your legs shoulder-width apart and knees slightly bent. Bring one arm extended (with elbow almost fully extended) in front of you one at a time until your arm is shoulder level. Do four sets of ten repetitions. One repetition will be each arm coming up to shoulder length.
Do one of the exercises on the January 4, 2006 blog or use the rear deltoid machine. Ask a personal trainer. Use an amount of weight that will give you a good work out, but not pain. One motion is pulling the weights toward you and one is releasing them away from you. Do both movements slowly. Ask a personal trainer or use the instructions on machine. Do four sets of ten repetitions.
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Disclaimer: information on this blog is posted for information purposes, not as a substitute for professional medical advice.