WANT ARMS LIKE Arnie or just limbs strong enough to lift the shopping bags out of the boot of the car? Try this Monday to Sunday routine for the next six weeks and you’ll be flexing those guns in show windows, car windows and mirrors…
Okay, a few things to remember.
You should always be realistic about your goals. If you’ve never done specific arm workouts, then don’t be ashamed or disappointed if you don’t see results straight away. You’ll have a whole lot more pain than any noticeable gain for a month.
To lift heavier weights and build muscle it is not just your arms that need to be strong; your back, core and lower body will also need to be strong enough to support heavy weights.
Correct form is essential to avoid doing yourself any damage.
It is always useful to have someone ‘spot’ for you. A ‘spotter’ can present the weight to you when you’re in position to perform the exercise and he should also be alert as you do so, just in case you look like cracking mid-lift.
You need to be adequately motivated, hydrated and fed to get the maximum benefit from these sessions.
Monday
• Snatch life deadlift on a box
• Y, T, W and L Dumbell raise
Squat on a six-inch box or step and grab a barbell about twice shoulder width. Without rounding your lower back, pull your torso up and back, thrust your hips forward, and come up to a standing position. Do three or four sets of six reps each, resting two minutes between sets. This video demonstrates how – but add in a box for a deeper squat. Four sets of eight reps is plenty.
As you lie face forward on a bench inclined at 45 degrees, hang your arms straight down. Raise them to shoulder height at a 30 degree angle, the thumb sides of your hands facing up. 3 sets of 15 reps should be enough.
For a T dumbbell raise, start in the same position as above and let your arms hang with your palms facing forward. Raise your arms straight out to the sides until they’re at shoulder level. Again, 3 sets of 15 reps will have you in the hurt locker.
For a W dumbbell raise, start in the same position again. Bend your elbows 90 degrees. Without changing the bend in your elbows, raise your upper arms until your palms face the floor.
Finally, for an L dumbbell raise, let your arms hang straight down, palms facing behind you. Row the weights to the sides of your chest. Then rotate your forearms up and back as far as you can.
• Offset dubbell lunge
Hold a dumbbell in your right hand next to your right shoulder. Lunge forward with your right leg and return to the starting position. Do 8 reps on each side. Rest 1 minute; do 3 sets in total.
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Tuesday
• Inverted row
Hang from a low bar with your body straight from head to ankles and your heels on the floor. Pull your body up until your chest touches the bar. Do 3 sets of 8 reps, resting 30 seconds after each set.
Assume a push-up position and grip a pair of dumbbells. Lower your body to the floor. As you push back up, rotate your body to the right and raise a dumbbell straight above your shoulder. Each rep, alternate your rotation direction. Do three sets of eight reps per side, resting one minute after each set.
• Farmer’s walk
Grab a pair of heavy dumbbells and walk for 30 to 75 seconds. Make it harder by grasping each dumbbell by its end. Once you feel you can go longer than 75 seconds, switch to heavier weights.
TAKE WEDNESDAY OFF
Thursday
• Bent over row
Bend your knees slightly and bend over bar with back straight. Grasp bar with wide overhand grip. Then pull the bar into your upper waist. Return until arms are extended and shoulders are stretched downward. Four sets of eight reps.
Lie supine on an inclined bench. Dismount barbell from the rack over upper chest using a wide overhand grip. Then lower the weight you’re your upper chest. Press bar until arms are extended. 4 sets by 8 reps again to failure.
Grasp two dumbbells. Lie supine on a bench. Support dumbbells above chest with arms fixed in slightly bent position. Internally rotate shoulders so elbows point out to sides. Lower dumbbells to sides until chest muscles are stretched with elbows fixed in slightly bent position. Bring dumbbells together in hugging motion until dumbbells are nearly together. Three sets x 15 reps.
No secrets to this one. It’s the hardest one you’ll do so don’t be alarmed if you can’t raise yourself a foot! Think the film Cool Runnings. Everyone has to start somewhere.
We all love this one, don’t we? But do them right and ensure you’ve enough weight. Enough weight is that you can barely lift the last one. It must be heavier than your iPhone…go three sets by 20 if you can.
• Tricep dips
These should be done immediately after biceps for maximum effect (and pain). Position your hands shoulder-width apart on a secured bench or stable chair. Slide your arse off the front of the bench with your legs extended out in front of you. Straighten your arms, keeping a little bend in your elbows to keep tension on your triceps and off your elbow joints. Slowly bend your elbows to lower your body toward the floor until your elbows are at about a 90-degree angle.
Be sure to keep your back close to the bench. Once you reach the bottom of the movement, press down into the bench to straighten your elbows, returning to the starting position. This completes one rep. Do 25, at least.
The weekly training plan that will buy you a ticket to the gun show
WANT ARMS LIKE Arnie or just limbs strong enough to lift the shopping bags out of the boot of the car? Try this Monday to Sunday routine for the next six weeks and you’ll be flexing those guns in show windows, car windows and mirrors…
Okay, a few things to remember.
Monday
• Snatch life deadlift on a box
• Y, T, W and L Dumbell raise
Squat on a six-inch box or step and grab a barbell about twice shoulder width. Without rounding your lower back, pull your torso up and back, thrust your hips forward, and come up to a standing position. Do three or four sets of six reps each, resting two minutes between sets. This video demonstrates how – but add in a box for a deeper squat. Four sets of eight reps is plenty.
As you lie face forward on a bench inclined at 45 degrees, hang your arms straight down. Raise them to shoulder height at a 30 degree angle, the thumb sides of your hands facing up. 3 sets of 15 reps should be enough.
For a T dumbbell raise, start in the same position as above and let your arms hang with your palms facing forward. Raise your arms straight out to the sides until they’re at shoulder level. Again, 3 sets of 15 reps will have you in the hurt locker.
For a W dumbbell raise, start in the same position again. Bend your elbows 90 degrees. Without changing the bend in your elbows, raise your upper arms until your palms face the floor.
Finally, for an L dumbbell raise, let your arms hang straight down, palms facing behind you. Row the weights to the sides of your chest. Then rotate your forearms up and back as far as you can.
• Offset dubbell lunge
Hold a dumbbell in your right hand next to your right shoulder. Lunge forward with your right leg and return to the starting position. Do 8 reps on each side. Rest 1 minute; do 3 sets in total.
Tuesday
• Inverted row
Hang from a low bar with your body straight from head to ankles and your heels on the floor. Pull your body up until your chest touches the bar. Do 3 sets of 8 reps, resting 30 seconds after each set.
• T push-up
Assume a push-up position and grip a pair of dumbbells. Lower your body to the floor. As you push back up, rotate your body to the right and raise a dumbbell straight above your shoulder. Each rep, alternate your rotation direction. Do three sets of eight reps per side, resting one minute after each set.
• Farmer’s walk
Grab a pair of heavy dumbbells and walk for 30 to 75 seconds. Make it harder by grasping each dumbbell by its end. Once you feel you can go longer than 75 seconds, switch to heavier weights.
TAKE WEDNESDAY OFF
Thursday
• Bent over row
Bend your knees slightly and bend over bar with back straight. Grasp bar with wide overhand grip. Then pull the bar into your upper waist. Return until arms are extended and shoulders are stretched downward. Four sets of eight reps.
• Inclined bench press
Lie supine on an inclined bench. Dismount barbell from the rack over upper chest using a wide overhand grip. Then lower the weight you’re your upper chest. Press bar until arms are extended. 4 sets by 8 reps again to failure.
• Dumbell press
Grasp two dumbbells. Lie supine on a bench. Support dumbbells above chest with arms fixed in slightly bent position. Internally rotate shoulders so elbows point out to sides. Lower dumbbells to sides until chest muscles are stretched with elbows fixed in slightly bent position. Bring dumbbells together in hugging motion until dumbbells are nearly together. Three sets x 15 reps.
Friday/Saturday
• Chin ups
No secrets to this one. It’s the hardest one you’ll do so don’t be alarmed if you can’t raise yourself a foot! Think the film Cool Runnings. Everyone has to start somewhere.
• Bicep curls
We all love this one, don’t we? But do them right and ensure you’ve enough weight. Enough weight is that you can barely lift the last one. It must be heavier than your iPhone…go three sets by 20 if you can.
• Tricep dips
These should be done immediately after biceps for maximum effect (and pain). Position your hands shoulder-width apart on a secured bench or stable chair. Slide your arse off the front of the bench with your legs extended out in front of you. Straighten your arms, keeping a little bend in your elbows to keep tension on your triceps and off your elbow joints. Slowly bend your elbows to lower your body toward the floor until your elbows are at about a 90-degree angle.
Be sure to keep your back close to the bench. Once you reach the bottom of the movement, press down into the bench to straighten your elbows, returning to the starting position. This completes one rep. Do 25, at least.
Burn, baby, burn.
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