This workout is going to enhance your arms so you can feel confident while wearing that tank top of yours.
Or bikini, you know.
& guys, I know you like arm workouts so here you go. Switch up your daily routine and add in a little resistance to enhance your guns.
In this workout every exercise will be completed with 20 reps – except the push ups – which I went with 12.
If you only have a light resistance band, do higher reps to help build that lactic acid.
I’m using a medium band and these reps are great for me, so just remember to adjust to what you are working with.
Don’t have a resistance band?
Who cares!
This workout can also be done with dumbbells! <<<which means you can go HEAVIER! Yes, I’m screaming! Cause sometimes the bands just aren’t enough, even though they are amazing for changing your regular routine the heavier you lift, the more potential you have for muscle growth.
More muscles = your body burning more calories = you can eat more!
Glad to see I put a smile on your face.
Now, let’s work guunnnzzzzzz!
What You’ll Need:
+Resistance Band
+Exercise Mat
The Workout
Complete the following three supersets, with zero rest between each exercise.
If you need to, rest for 30 – 60 seconds between supersets.
When you complete all three supersets, start over and do another round, for a total of two rounds.
Superset:
20 Bicep Curls
20 Tricep Extensions (per arm)
Superset:
20 Concentration Curls (per arm)
20 Bent Over Tricep Kickbacks (per arm)
Superset:
20 Hammer Curls
12 Resisted Push Ups
The Exercises Explained:
BICEP CURLS: Hold the resistance band underneath your feet and hold the handles of resistance band in each hand. Palms facing towards you, bend your elbows bringing your palms to your upper chest. Squeeze those biceps!!
TRICEP EXTENSIONS: Stand holding one handle of the resistance band above your head with a straight arm and allow the opposite handle to hang. Step on the band so you have a tension between your hand and feet. Now, bend your elbow, lowering your hand into your shoulders, immediately raise your hand back to starting position, focusing on your triceps to perform the movement. Complete all reps on one side before moving to the next side.
CONCENTRATION CURLS: Hold the band with one hand and have the opposite side of the band underneath your opposite foot. Bend your knees, placing your elbow on your knee (of the hand that is holding the resistance band) Hold the band with a bent elbow, palm facing your body. Extend your elbow down, in between your legs and pull upwards to starting position. Focus on your biceps to perform the movement. Complete all reps on one side before moving to the next side.
BENT OVER TRICEP KICKBACKS: Stand on the middle of the resistance band holding a handle in each hand. Keep your hands beside your hips, palms facing your body. Bend over, so your leaning forwards and extend your arms out behind you. Bend you elbows, bringing your hands into your hips and extend outwards. Focus on your triceps to perform the movement. Be sure to keep your core tight while leaning forwards.
HAMMER CURLS: Same as above {bicep curls} except you hold the resistance band with palms beside your hips, facing your body.
RESISTED PUSH UPS: Begin in the push up position (palms on the ground, arms straight, hips up, back straight, toes to the ground) placing the resistance band underneath your arms (almost in your armpit) holding just above the handles. Bend your elbows bringing your chest into the floor and push your body back into starting position.
The resisted push ups are an excellent exercise which targets your upper chest, triceps and anterior deltoids.
If 12 is too little for you, do as many as you can.
12 was good for me, especially knowing I had to do two rounds.
Really this exercise should have been in the beginning of the workout since it is a compound exercise, but we will just pretend that nobody knows that.
Oops.
xxKaren
