Gynmastics coach and fitness pro, Bethany Cisternino isn’t a big fan of training her arms. That doesn’t stop her from training hard though. She’s developed a workout that will help you blast your guns in the gym.
Arm Day! My least favorite day of the week. I just find it boring. Donâ€™t get me wrong I train â€˜em hard but I just donâ€™t find it as fun and challenging as the other body parts. Today Iâ€™m going to do a bi, tri, calf circuit because I dislike calves equally as much. Not only will this help me blow through the workout, but will keep my heart rate up for a great fat burning workout!
Did you know: both heads of the bicep and one of the heads of the tricep originate on the scapula? And they all insert onto the bones of the forearm (radius/ulna)? Therefore it is important to warm up the shoulder joint as well as the elbow joint! I will do 2 sets of light bicep curls and tricep kick backs. I also warm up by rotator cuff in the shoulder by doing some adduction, abduction, lateral, and medial rotation movements.
Ok now that youâ€™re anatomy lesson is over letâ€™s get down to business.
3 rounds 12-15 reps (medium to heavy weight)
â€¢ Barbell Bicep Curls
â€¢ Straight Bar Tricep Cable Push Down
â€¢ Horizontal Calf Raise
â€¢ Overhead Tricep Extenstion (machine preferred)
â€¢ Dumbbell Bicep Curl (twist at the top- slightly turn palm out)
â€¢ Weighted Standing Toe Raise (machine preferred)
â€¢ Straight Bar Cable Bicep curl
â€¢ Rope Tricep Pushdown
â€¢ No Weight Standing Calf Raise (20 reps each leg)
Have a great week and remember you are only yourself when no one is watching â€“ or at least think no one is watching. Ha! Message me on twitter @Bfitness80 and let me know how you liked this workout!