A Girls Guide to Gun's!

Who says that working your arms is only for the guys? There’s no reason why you shouldn’t be doing the same, if not better. Gotta show those men whose boss and here’s how:

1.  Alternate Incline Dumbbell Curl

4 Sets 12 Reps, this exercise will work your biceps and your forearms. I do each set going up in weight

2.    Tricep Pushdowns

4 Sets 12 Reps, This is an compound exercise which will focus on your triceps, and I do these going up in weight after each set

3.    Barbell Curls (21’s)

21's, Range of Movement

4 Sets 21 Reps, This is an exercise for your biceps, one which I still struggle with. One set consists of 3 sections of 7, adding up to 21 in one set. Have a look at the illustration below for the range of movement you should be achieving… Go easy on yourself you won’t be able to lift a mad amount of weight on the first go but strive to grow.

4.    EZ-Bar Curl

100 Reps, I know what you’re thinking, I thought it too when I saw 100 reps (‘Are you off your rocker?’) Ah, no, it’s really not as impossible as you think. The number is fairly intimidating but I found that the first few times, if I split it up 50/50 I could actually finish the exercise. Persevere and before you know it you’ll find yourself doing the full 100 reps in one go.

5.    Cable rope, Overhead Tricep Extension

100 Reps, I promise I’m really not trying to kill you. The same applies to this exercise as to the one before it. If you can’t see yourself completing the full 100 the first time around just split it up but don’t cheat yourself by not completing the full 100 by the end of your work out. Trust me on this one; it’s the most exhilarating feeling to complete your arm work out with this exercise.

When looking at a program such as this, we must ask ourselves 2 things: Firstly, are all the movements different per exercise and two, am I working the entire arm or targeting specific muscle parts? By the difference of movement, I mean if you’re doing EZ bar curls for 3 sets and then move to cable curls for 3 sets and then to seated alternating curls for the same. What you’ve effectively done is 9 sets of the same movement – bicep curls. By difference of movement we can separate these into Compound movements (both arms doing the same amount of work) like EZ bar curls, Hypertrophy movements (high repartition range for failure) like Overhead rope extensions and Isolation movements (single arm at a time movements) like Concentration curls.

 

The second point, comes down to knowing the anatomy of your muscle structure and determining what exercise targets which muscle part. Hence, taking our first example of 9 sets of curls, means your bicep muscle parts like the long and short heads will become overworked, thus resulting in an overdeveloped bicep backed by the little runt of the litter, tiny tricep.   

Ladies, don’t look at the program and think shucks – I’m about to get butch and look like an angry 87-year-old grandmother from Texas wearing a sleeveless tee and an anchor tattoo on a monstrous bicep. It is not that easy! The Estrogen that flows through your bodies each month is what keeps you looking like a woman! You need lab-like testosterone in order to get ripped arms after just one session. Feel free to bang this program out as heavy as possible and as quickly as possible for best results.   

I also tend to finish off any work out with a few sets of Ab exercises, feel free to add in your own favourites to finish off a great session.

Going to gym is different for everyone, you may feel discouraged and like you’ll never want to go back again but my girl, don’t despair, fluff up your tutu and show up. I promise you, you won’t regret it and your body will thank you.

S

xoxo

http://www.bodybuilding.com/fun/arms-workout-for-women-a-girls-guide-to-guns.html