Arm workout for women
What is the best arm building routine for women? I want to lead a group exercise class for adult women.
Were I you I’d train just as a man does to develop his physique.
My favorite biceps exercises are standing barbell curls, seated dumbbell alternate curls and low-incline curls. Choose two and perform 4 sets X 6 to 10 reps, mixed according to weight used.
Triceps favorites are lying and overhead triceps extensions, dips and various versions of pulley pushdowns. Choose two for 4 x 10 to 12 + reps.
Intensity and focus are most important. Work arms twice a week and once a week according to fatigue and response, other workouts which stimulate bis and tris and commonsense.
Work forearms with wrist curls and reverse curls once a week, 3 sets x 8-10 reps if you care a lot. Also, supersetting bis and tris are the way to go. I’ve practiced this methodology forever.
Depending on the group size and the receptiveness, you might encourage them to warm up, gain focus and add to their conditioning and learning by doing five minutes of planks, side planks, bridges and bent-leg leg-raises –1 set of maximum. Repeat if popular.
With dumbbells, you can do standing curls and alternate curls for biceps, and overhead dumbbell triceps extensions for triceps. Modified floor pushups are a good triceps exercise, which includes shoulder, chest and back muscle engagement as well.
A lot of your instruction success depends on the trainees before you — level of understanding, condition, motivation, willingness and ability to listen and learn. How you approach them and what you offer them is also dependent upon theses factors as well.
Consider starting with two sets of 10-12 reps of any four exercise (standing biceps curl, alternate curl / pushups, overhead triceps extension), in that order.
Development depends on consistency in training and intensity in training. Only with these disciplines will progress be made.
Progress from light to heavy as equipment allows. Keep focused on the work and muscles involved, keep a smart pace to keep interest and energy and warmth high.
This is a start. Dips, chins and floor pushups are possibles for the toughies — a challenge.
Encourage them to eat right for real results.
Have fun… God’s Might… dave
Dave Draper - Dave Draper Posted on June 25th, 2008 in Weight Training by Dave Draper