The Really, Really Good Arm Workout - Episode 17

If I had a dollar for every time I saw someone spending an hour on arms at the gym… I’d have enough money for a tank of gas. So you know that’s a fortune! Like I always preach, big muscle groups like your chest, back, and legs deserve most of the attention when weight-lifting because these muscle groups will burn the most calories and better your overall appearance. But, we can’t just forget about the arm muscles entirely. What are we to do???

My solution is to optimize your arm workout in the quickest amount of time for the fastest results. The main muscle groups to target in the arms are biceps, triceps, and shoulders. The key is to use heavier weights and lower repetitions to muscle failure (i.e. until that uncomfortable burn doesn’t allow you to do anymore) to challenge the muscles. This is the only way to promote growth and tone, ladies!

Because I already taught you a killer workout for shoulders last week, watch my latest podcast to learn a great bicep workout. And in case you need some notes to accompany the video… here you go!

For beginners: Stability Ball Concentration Curls
-Kneel with your elbows and torso over the ball
-Dumbbells in hand, turn your palms facing up and arms straight — but don’t lock your arms
-Raise the weights upwards toward your shoulder, stopping just before your hands meet your shoulders
-Lower the weights slowly to the starting position while keeping your chest and shoulders upright
-Perform three sets of 10 -12, reaching muscle failure (the intense burn) on the last rep of every set — rest 60 - 90 seconds in between each set

For advanced: Bicep 21 Curls
-Dumbbells in hand, turn your palms upward and lock your elbows into your sides at all times
-Perform 7 curls starting from arms straight to arms bent at about 45 degrees
-After performing 7 low curls, immediately curl arms from 45 degrees to 90 degrees, repeating 7 times
-After performing 7 middle curls, finish out the set with 7 high curls from 90 degrees to 45 degrees below the shoulder
-Perform three sets of the 7 low, 7 medium, and 7 high curls (21 total), reaching muscle failure (the intense burn) on the last few reps of every set — rest 90 seconds in between each set