Are you a victim of the “tuck shop lady” under arm wobble? Or, just a fan of maintaining nice firm arms? Learn what you need to know to create a perfect biceps routine.
Women’s Arms Workouts
I still get a lot of emails asking me to write about how to build up the arms or how to get rid of flabby arms from my female readers. So, as long as the demand is there, I will keep writing about it.
This post will be less about individual exercises and more about the things you need to include in your arms workout if you want it to be successful and make the best possible progress. As time goes on (and requests come in) I will write more about individual muscle groups and exercises.
The 5 Most Important Elements of a Women’s Arms Workout
I thought about this a lot and I have used it for my own training routines and for those of my clients. Women need to pay special attention to these elements.
If your a reader of Real Muscle Online then you’ll know that technique is the most important thing. And, although it isnt actually part of CREATING an arms routine, I had to include it because it is just so important.
- Sets and Reps
When thinking up a routine you have to keep in mind your goals. If your goals are to get rid of flabby arms then a more aerobic approach might be the go. If you want to get big arms or more muscle definition, then heavy weight with low reps might be for you. Either way, learn what sets and reps can do for your arms workout.
Do you have sore shoulders or a bad back. Have you in the past? Certain exercises for the arms place a lot of pressure on these areas and can do some damage if your technique isn’t perfect. Make sure your in good health first.
This refers to how often we do the whole workout (ie 3 days a week). The frequency is important because doing too much can hinder progress and not enough can do the same. Again, think about your goals and the time you have to train and then decide what would be most productive. At the minimum to see results with these type of goals you should workout three times a week.
- Big Exercises
This is a really big issue for some women. Many of the women at my gym spend far too much time on exercises that really dont work that well. The poor things have been suckered into using those fancy exercises by the gym trainers who really dont know what they are doing. When you are composing your arms workout, use exercises that can handle more weight and have a more full motion. I call them ‘big exercises’.It is hard to define big exercises though because we are mainlyÂÃ¯Â¿Â½talking about isolation movements that target only the triceps or the biceps. However, I would say the motion of a narrow grip bench press (triceps) is bigger than a tricep kickback because it can take more weight and has a bigger range of motion. Likewise, I would choose a dip over a narrow grip bench press! Get the idea?
Women’s Tricep Exercises
I thought I would use this post to post a list of my “approved” exercises that I want all of my readers to try. If anyone wants details on how to do them drop me an email and I’ll write a post!
- Dips (works mainly chest though)
- Skull crushers
- Tricep cable pushdowns
- Narrow grip bench press
- Behind the head lifts
Women’s Bicep Exercises
- Bar bell curl
- Preacher curls
- Concentration curls
- Cable curls
- Alternate dumb bell curls
So, your arms workout should be composed of several of these exercises, a definite and pre decided number of sets and reps as well as a good amount of protein straight after the workout. But, as I mentioned, technique will either make or break you. Take the time to learn how to do the exercises properly.
Example Women’s Arm Workout
Here is an example of a rookie arms workout:
- Dips – 3 sets of 15
- Narrow Grip Bench Press – 3 sets of 12
- Skull Crushers – 3 sets of 8
- Bar bell curls – 3 sets of 12
- Concentration Curls – 3 sets of 8
- Alternate Dumb bell Curls – 3 sets of 8