Skip to main content

The 15 minutes arm crushing workout


I haven't put a new workout up in a while. This is really just a vanity muscle workout for tone and muscle development, but done quickly can break out a major sweat. That means- don't stop to chat between sets, but just crush this workout!

15 minute arm work out- crush 'em!!!

Super fast tricep and bicep workout:

First round: Preacher curls and triceps dips

10 tricep dips- works long head of tricep


You can also use an assistance machine or bench like this picture

10 preacher curls - this will work long head of the bicep

 

Repeat these two exercises as a superset (dips then curls) for three sets

Second Round: Standing bicep curls and posterior tricep extenstions

10 standing bicep curls

Try to keep your elbows down at your side for this exercise. It will work the short head of the bicep

10 tricep extensions- works short head of the tricep

Keep your back straight and extend both arms back on this exercise. Squeeze your arm at full extension to really feel the tricep working, but do not lock out the elbow.

Repeat these two exercises as a superset for three sets

Round Three: Hammer curls and overhead tricep extensions

10 hammer curls

10 overhead tricep extensions (may be done standing)

Three sets, crush it out through the final set. Make sure you do the most weight on these last three sets.

Finish this workout with jump rope or a jog for about 3-5 minutes

 

 

 

Labels:

Comments

Post a Comment

Most Popular Posts

Fiber for FItness (or just fitting into clothes)

The average American diet simply does not have enough fiber. White enriched flour has almost no fiber content. The most popular veggies are tomatoes, iceberg lettuce, and cucumbers, which have almost no fiber content (or vitamin content for that matter). Fiber helps regulate the digestive system (especially soluble fiber) by moving lipids (i.e. fats) through the blood stream and helping regulate sugar absorption. Insoluble fiber helps move bulk through the intestines, easing constipation and maintaining healthy acid levels. You should also try to manage the sugar and fiber intake, especially for weight loss. Less sugar equals fewer calories which always contributes to weight loss. Check out the chart below for examples Other great ideas are some of the whole fruit smoothies such as Bolthouse Farm products which use whole fruits and not juices. Fiber in your diet is an easy way to lose weight without making huge changes, so get started!
1 comment
Continued »

Exercise- Some Motiviation Required

It requires some thought in to why we do and don't do things. Exercise was not really much expected of the average person when there was so much labor to do around the home and job. Our evolution from labor based to service based industries has created a need for us to generate time for activity. Hence- our need for motivation. Exercise in ancient Greece, for example, was an ingrained part of the religion and culture. The Gymnasium was dedicated to physical perfection, but also developed into a meeting place of philosophers and educators. In some ways, exercise is a motivator today for people to look attractive, impress their friends, potential friends, or just to make people notice them. Vanity can motivate. Sometimes, it's just about pride. The thought of having to buy new clothes to make room for more of you is just not pleasant (especially when you see the selection available). In fact, some studies have demonstrated that monetary incentives have helped people lose
Post a Comment
Continued »

Body weight, reexamined...

The constant battle with the scale can be unending and unnerving. Before you even consider using it as your guide to a healthy weight, you should really consider the alternatives: Body fat percentage : this is the most accurate measure of health and fitness. It means a low weight or lean person can have too much body fat and still have the potential for many ailments associated with being "overweight" including Type II diabetes and osteoporosis, for example. A heavier person with normal body fat percentage would actually be better off. Technology allows us to measure body fat percentage through a bioelectric resistance pad, which are those silver pads you can find on some scales. Make sure you purchase that kind of scale because it really appraises you of true progress- more lean tissue and less fat. See how you fall out on the chart below: Waist-to-Hip Ratio: this is another effective way to measure how much fat has accumulated around the abdomen. As a general rule
Post a Comment
Continued »