Hello! Even though it’s September, in Florida this means we’re still in prime shorts and tank top weather, like or not! And if the weather’s changing to cooler temps where you are, it’s just as important to keep those arms in shape–surprise everyone with killer arms under that jacket, or rock a strapless dress at a dinner party. Don’t use cooler weather as an excuse to wear bulky clothes and skip your training sessions!
I wrote this workout and did it Friday and it really challenged my arms…they were sore yesterday! Good thing I had Deep Blue Rub–this lotion is my best friend after a hard weight training workout. It nixes soreness and inflammation within seconds! I had stiff, painful biceps when I woke up Saturday morning, but I could move them without wincing after one application of DBR 🙂 Making coffee in the morning would have been really hard if I couldn’t move my arms 😉
This workout is organized in supersets, each superset using the same (or almost the same) equipment, so you can move from one place to another in the gym in an orderly fashion instead of running all over the place to find the equipment! Supersetting means moving from one exercise to the next without taking a break in between, and it has great results because rest time for each muscle group is minimized and you keep moving the whole time. Repeat each superset 2 or 3 times before moving to the next one. If you don’t know how to use the cable machines at your gym, ask any personal trainer there to show you. Also, the Fitnessista has a great blog post on how to use them.
Superset 1 (SS1):
- Cable shoulder press (8-10 reps)
- Woodchops (10-12 reps per side)
- Hammer curls with cable (rope attachment, 8-10 reps)
- Tricep pushdown with cable (same attachment, 8-10 reps)
- Front/lateral shoulder dumbbell raises (one arm raises front and the other raises out to the side at the same time. Alternate for 20 reps. Start with a light weight because these will wear you out quickly!)
- Dumbbell concentration curls (8 reps per arm)
- Tricep dips on bench (raise one foot if they’re too easy. 10-12 reps)
- Dumbbell lying lateral raises (8-10 reps)
- Dumbbell bicep curls (8 reps)
- Lying triceps extension with barbell (8-10 reps)
Watch the short video demos for all of these exercises on exrx.net, one of my favorite exercise databases! This is a great site for beginners and advanced weight lifters alike. Leave a comment if you try the workout and let me know how it goes!