It’s Lady Guns time!! Get the best sculpted lean arms ever with this awesome arm workout I created to target and sculpt those lady guns!
This week I’m sharing with you, my favorite arm workout for sculpting your arms and upper body so you can rock any tank top! Can I get an Amen!
Your arms are gonna thank me! If they don’t fall off in the process 😉 Make sure you use the heaviest weights you can manage! Lifting heavier weights will really help to shred arm fat and sculpt your muscles so that you look fabulous!!!
21s’ will rock your world! With 21s, you essentially target a muscle with three different ranges of motion in a single set. The goal is to complete 21 reps in all by breaking the set into three parts. The first 7 reps are completed over the bottom half of the ROM, the second 7 reps are done over the top half of the ROM, and the final 7 reps are done over the full ROM. By combining partial- and full-range reps in the same set, your aim is to shock the muscle by training it in a way it’s entirely unaccustomed to.
For an Overhead Press start standing with your weights at your shoulders. Press the weights over your head until your elbows are locked. Don’t use your legs, keep them straight. Lower the weight back down to your shoulders and repeat
For Tricep Dips Position start with your hands shoulder-width apart on a secured bench or stable chair. Slide your bum 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 floor. Once you reach the bottom of the movement, press down into the floor to straighten your elbows, returning to the starting position. This completes one rep.
Back Rows Use a chair or in my case a pouf placing a weight on either side of you. Pick up the dumbbell on the floor and hold the weight while keeping your lower back straight. The palm of the hand should be facing your torso. This will be your starting position. Pull the weight straight up to the side of your chest, keeping your upper arm close to your side and keeping the core unmoving. Lower the weight back down to the starting position. Switch arms and do it all again!
Upright Rows– pick up your weights with an overhand grip that is slightly less than shoulder width, use the sides of your shoulders to lift the weights, raising your elbows up and to the side, then lower the bar back down slowly to the starting position. …