I love Oxygen magazine. It’s a women’s fitness magazine. Once you overlook all the protein and other supplement ads, it has great advice for realistic fitness including weight training, cardio, and clean eating. Not much fad programs. Just real exercise routines and advice that works. They do a fantastic job explaining how to do the exercises and give both beginner and advanced options.
This month’s edition (March 2011) had wonderful arms weight routine. I tweaked it a bit and came up with a great arms routine that I tried last night. I just have to share it. For great looking arms, you must work more than just the biceps. You must also work the triceps, forearms, and shoulders. My Oxygen inspired routine does that. You can mix it up or do bis then tris. I like to alternate bi and tri to save time then forearms and shoulders.
According to the magazine, if you do it 2-3 times/week (on non-consecutive days) you will get results in 3 weeks. This routine takes me 15-20 minutes. Don’t forget to spend a few minutes warming up and to stretch before and after.
Lying triceps extension: lay on your back on a bench (or even the floor like I did last night). Have a weight in each hand and raise your arms straight up with a slight bend in the elbow. Bend your elbow until the weights are just beside your ears and your elbow is bent 90 degrees. Then extend up again. Beginner 8-10 reps, 1-2 sets. Advanced 10-12 reps, 2-3 sets. (each arm)
One-arm triceps kickback: From a runner stance, bend forward. You may rest the arm not working on a bench or chair seat. The other arm holds a weight with palm facing the hip and arm parallel to the floor. Bend the elbow while keeping the shoulder still. Then straighten and repeat. Beginner 8-10 reps, 1 set each arm. Advanced 10-12 reps, 2 sets each arm.
Alternating biceps curl: Just like the name implies you are going to do both arms but alternate so as you lower one arm, you will raise the other. Palms face up forward. Shoulders are still. The motion is at the elbow. Beginner 10 each arm, 1 set. Advanced 15 each arm, 2 sets.
Hammer curls: stand with arms by sides palms facing hips with a weight in each hand. Bend the elbows raising both hands while the shoulders are still. Lower and repeat. Beginner 8-10 reps, 1-2 reps. Advanced 10-12 reps, 2-3 sets.
Rest forearm on a surface so your elbow is bent 90 degrees and your hand is over the edge palm up. Use a lighter weight. Extend the wrist to lower the weight. Bend wrist to raise weight. The rest of the arm should be still. I placed my other hand on my arm just below the elbow for stability. Beginner 8-10 reps, 1 set. Advanced 10-12 reps, 2 sets.
Lateral raise: There are 2 versions. One has straight arms, the other bend the elbow 90 degrees. The bent elbow is easier. Both start with upper arms by the side (either straight or bent elbows). Then raise arms out at shoulders until the upper arm is parallel to the floor. Return to starting position. Beginner 7-8 reps, 1 set. Advanced 8-10 reps, 2-3 sets.
Front raise: start with arms by side holding weight with palm facing back (overhand grip). Raise arm straight in front until it is parallel to the floor. Return to starting position, then raise other arm. Beginner 7-8 reps (each arm), 1 set. Advanced 8-10 reps, 2-3 sets (each arm).