Arms/Shoulders/Chest
Arm Muscles: Triceps & Biceps
Lifting weights will actually help your arms look slender & defined - Getting rid of the unwanted underarm!
Working on your chest also helps to lift your breasts! It's a win, Win!
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All Exercises can be found by searching the name on:
www.google.com or www.bodybuilding.com
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Biceps
Exercises:
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Bicep curls (Dumbbells or Bar) - Alternating arms or same time
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Cable Bicep Curls (Also works triceps)
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Preacher Curls
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Incline Hammer Curls - Alternating arms or same time
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Concentration Curls
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Bicep Curl to Shoulder Press
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Push Ups
Triceps
Working the underarm "jiggle" area
Exercises:
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Cable Push-Downs (Also works biceps)
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Triceps Dips (Using bench or on floor) - Can add weight by putting a round disc weight on your stomach
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Bent Over Bar Rows
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One Arm Dumbbell Rows (Example: Knee & hand on bench, back is flat, opposite arm rowing)
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One Arm Cable Tricep Pulls
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Overhead Dumbbell Tricep Extensions
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Tricep Push Ups (Hands under shoulders - When you lower arms & elbows are at the sides of your body)
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Seated Cable Pull-Backs
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Shoulders
Exercises:
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Arnold Dumbbell Press
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Shoulder Press (Using Dumbbells, Bar, or Machine)
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Wide or Narrow Grip Lat Pull-Down Machine
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Upright Cable Row
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Front or Lateral Dumbbell Raises
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Chest
Exercises:
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Barbell or Dumbbell Bench Press
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Push Ups
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Smith Machine Bar Push Ups
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Bosu Ball Push Up
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Back
Main Muscles focused on for workouts: Latissimus Dorsi (Lats), Deltiods (Delts), Trapezius (Traps), Spinal Muscles
Working on your back will help you obtain that hourglass figure & make your butt pop!
Some arm workouts will also work your back muscles
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Exercises:
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Hyperextensions (Machine)
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Super Mans
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Lower Back Machine (Gym might not have this)
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Seated Cable Pull-Backs
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Tips
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Lifting light weights = Define & Tone
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Lifting heavy weights = Grow Muscle
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Goal is to maintain resistance throughout every rep - How: Do not fully straighten or completely bend arms during curls - You will see better results!
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YOU WILL NOT BE BULKY - Women do not have the same hormones as men & physically will not become bulky without outside supplements
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During all back exercises make sure to engage your core at the same time to help prevent injuries!