If you’ve already read part 1 of this guide you know how to work all the muscles in your biceps, triceps and shoulders, how to do arm exercises correctly, how to do arm-toning circuits, and how to get the right type of equipment.
But, you can’t do the same arm workouts for women over and over gain or you will hit a plateau – your results will come to a screeching halt.
So in part 2 of this guide, you’ll get another arm workout and you’ll also learn how to modify both arm workouts so that you don’t plateau.
Arm workout for women #2
To download your second arm workout, right click on the link below and then select “save target as” or “save link as.”
Below are downloadable videos for all of the exercises in the workout:
Band lateral extension
Overhead band extension
Dumbbell curls, angled grip
Lying dumbbell press, elbows in
Dumbbell extension, shoulder level
Band curls, narrow grip
If you haven’t done so already, check out part 1 of this guide to get general guidelines on how to perform these exercises and to learn about the terminology in the arm workout – sets, repetitions, circuits, etc.
In addition to the equipment we discussed in part 1, we also recommend getting an exercise bench to do this workout. If you can’t get a bench, it’s possible to do the lying dumbbell press and dumbbell extension from the floor – but this isn’t optimal.
Modifying the variables in the two arm workouts for women
There are four variables you can manipulate in these arm workouts for women:
- Sets – don’t go above 4 sets
- Reps – don’t go below 8 reps
- Rest – don’t go below 30 seconds
- Weight – never sacrifice form
So once you get in better shape and the provided workouts are no longer challenging, tweak the above – and remember to use weights that bring you close to failure towards the last couple of repetitions in your sets.
Mixing up the exercises
There is another strategy you can use here to prevent a plateau: mix and match exercises between the two arm workouts for women.
Just make sure the exercises match the body part. So don’t do a shoulder exercise in place of a biceps exercise – this will prevent you from working all your arm muscles evenly.
Implementing these techniques will allow you to use the two arm workouts for a very long time – they’ll last.
And remember to leave a comment below if you get stuck or have any questions.
To your sleeveless success!