A Call to Arms
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A Call to Arms
By Lori Incledon, LPTA, LATC, CSCS, NSCA-CPT, RPT
http://www.loriincledon.com
Fall in line, cadets! Your drill sergeant instructor is here and ready to
whip you into tip-top military-recruit shape! Are you tired of triceps that flap
in the breeze like a flag? Biceps that are as flat as the desert? Well then snap
to attention and focus on these important body parts. I’m not talking about
sissy tricep extensions and wimpy bicep curls either. I’m talking about
in-your-face-challenging, arms on fire exercises. Wave goodbye to your flabby
arms and say hello to arms worthy of gold stars.
The Routine
Each bodypart has 4 exercises that are designed to hit your muscles hard. Do
each exercise for 8-10 reps and 3 sets. Use 4 sets if you need a 4-rep warm-up
set. Perform all of the bicep exercises and then all of the tricep exercises for
4 weeks then change to doing all of the tricep exercises first and the bicep
exercises second for the next 4 weeks.
These advanced exercises need quality attention in your workout routine. If
you already have a routine, you can incorporate them into your "arm day." If you
work shoulders on the same day, your arms may get too tired and you might
sacrifice gains in whatever body part you train last. Try doing these
challenging bicep and tricep exercises first, and then make a determination
about training shoulders. If it proves too tough, put them elsewhere in your
routine.
If you don’t have a set routine, you can try these sample 3 and 4-day
training programs. Get one day of active rest between each training day. You can
take yoga or do cardio, but don’t lift weights.
3 days a week:
Day 1: Legs, Abs, Shoulders
Day 2: Chest, Back
Day 3: Biceps, Triceps
4 days a week:
Day 1: Legs
Day 2: Shoulders, Abs
Day 3: Chest, Back
Day 4: Biceps, Triceps
Biceps Exercises
Straight Bar Barbell Curls Against the Wall
If temptation gets the better of you when doing a curl, this exercise will
eliminate that urge to swing the weight. It’s virtually impossible to cheat and
use momentum when your entire spine is pressed against the wall.
- Grasp a straight barbell with a supinated grip, arms shoulder-width apart.
- Stand with your back military straight against the wall. You may have to
walk your feet out from the wall slightly.
- Let your arms hang completely straight in a dead stop by your thighs.
- Keeping your abs tight and your entire spine pushed against a wall, inhale
and curl the bar up until your arms are completely bent.
- Pause for 1 second and exhale while slowly lowering to the starting
position.
Dumbbell Incline Curls
Once again, strict is the word. To put maximum concentration on the muscle,
glue your elbows to your sides and don’t let them flare out. Keep your head and
entire back firmly pushed against the back of the chair and resist using your
body to help lift the dumbbell.
- Position an incline bench to a 300-450 angle.
- Sit down with dumbbells grasped with a supinated grip. Let arms hang
straight down by your side.
- Keep your abs tight, inhale and curl one arm up. Pause for 1 second and
exhale while slowly lowering to the starting position.
- Repeat with the other arm for one full repetition.
Next page |
The best arm exercises
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