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Arms are one of the most exposed areas of your
body.
Tank tops, t-shirts, and sun dresses in the summer,
or sleeveless dresses for holiday parties can either
show off one of your best assets, or highlight an area
that needs work (most people are in this category).
Whether you're going sleeveless for the holidays, or just want to tone
your arms, these exercises can help add
balance and proportion in as little as one hour a week (3 sessions of
20 minutes each).
Biceps
Alternating Dumbbell Curl
Barbell Curl - Use either a curl bar or
straight bar
Concentration Curl
Triceps
Tricep Kickbacks
Tricep Dips
Reverse Grip Stirrup Handle Pressdown
Perform 3 sets of all exercises, alternating between biceps and triceps exercises. Follow these general guidelines:
Set 1 - Warm-up: 10-12 reps using light weight
Set 2 - Getting harder: 6-8 reps using moderately heavy weight
Set 3 - Heavy: 3 or 4 reps of a challenging weight. Perform set to failure.
Beginners should consult with their physician prior to starting any exercise program. If you've never lifted weights, you may want to consult with a personal trainer for one on one instruction and to develop a personalized exercise program.
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Shape
Up Your Arms