Following on from the success of my 30 and 60 Day Core
Challenges, I have been asked if I'd devise a similar 'Challenge' to develop
sexy arms for women. Hence this blog/article/project.
Now I know that the title states 30 Days, but to fit in a
3 on- 1 off, workout/rest split, I’ve had to do it for 31 days.
Rather than just concentrating on the biceps and triceps
muscles, as the majority of other fitness professionals seem to be doing; I
have decided to cover the entire arm: Shoulders, Triceps, Biceps &
Forearms, for a more structured and complete look.
There are so many more exercises I could have included in
this project, had I devised it with gym-goers in mind and included exercises
which utilise machines, barbells, suspension trainers, kettlbells etc. However,
I want these workouts to be available to everyone, even those with very limited
home-gym equipment i.e. a set of dumbbells or bottles of water as resistance.
Therefore, the exercises selected are either bodyweight or dumbbell orientated.
For optimal arm development exercise selection is
paramount. You must choose the right exercises that will ensure growth in every
single muscle fibre. Shoulders aside, the muscles in the upper arms are Biceps
Brachii, Brachialis and Triceps Brachii.
Each exercise you choose should focus on each muscle
individually. A tip to remember which bicep head you are hitting is to picture
where your arms are in relation to your torso.
Exercises with your elbows in front of your torso, e.g.
preacher curls, concentration curls, cable curls, suspension trainer curls etc,
will hit the long head for biceps peak.
Exercises with your elbows behind your torso, e.g.
incline dumbbell curls, drag curls, will hit the short head for length and
fullness.
To hit the brachialis there really is no substitute for
dumbbell or cable hammer curls.
The triceps respond differently to the biceps because the
majority of tricep exercises place a high demand on all three heads. However,
certain exercises do tend to place more of a demand on particular heads than
others. For example: hit the long head with dumbbell, barbell or cable overhead
tricep extensions.
Add mass to the lateral head with pushdowns or lying
dumbbell/barbell tricep extensions. Finally, hit the medial head close grip
presses or raised leg bench dips.
The shoulder (deltoid) is the most freely moveable of all
the joints on the body and as such it is involved in a wide range of exercises,
even those which don’t target the deltoids in isolation. However, the exercises
predominantly used to develop the shoulders are - Anterior (front) deltoid:
dumbbell/barbell/cable front raises; Medial (side) deltoid: dumbbell/cable side
lateral raises; Posterior (rear) deltoid: dumbbell/cable prone lateral raises;
and all three aspects: dumbbell/barbell overhead press.
Correct Resistance
I have prescribed achievable repetition increases
throughout this challenge. However, it is of paramount importance that you
always work with the correct resistance; this will ensure adequate stress is
being placed upon the muscles, resulting in continued muscular and strength development.
If the weight is too light then once you have completed
the prescribed number of repetitions you will be able to carry on and perform 5
- 10 or more.
Similarly, if you choose a weight which is too heavy then
exercise form will be compromised before you can even finish the prescribed
number of repetitions.
You must always work with a weight with which you can
perform the prescribed number of repetitions, but feel that you could only
perform 2 or 3 additional repetitions, before you cannot continue without
compromising exercise form.
Reps & Sets
The number of repetitions (reps) for each workout is
outlined in the tables below. If you select the correct weight (see above) from
Day 1 then you will be able to withstand the steady increase in reps as the
days tick by.
You must perform 2 sets of each exercise, with 20 seconds
rest in between each set, before moving onto the next exercise.
You will be performing 9 different exercises per day, so
that’s 18 sets in total.
Finish both sets of each exercise before moving on to the
next exercise in the sequence.
Perform the same 9 exercises for 7 calendar days before
progressing to the next set of exercises.
Quality not Quantity
The best results come from workouts which are based on
the quality of each and every repetition; not simply the quantity. Therefore,
even if you are familiar with any number of these exercises, and currently
perform more repetitions than has been prescribed, I still want you to stick to
the number of repetitions stated in the plan.
Don’t just ‘go through the motions’ during these
workouts, it is important that you actually feel the muscles working; otherwise
all you will be doing is just swinging dumbbells around with no real emphasis
on muscular development.
Therefore, you must ensure that you perform each and
every repetition with strict form, and contract/squeeze the working muscles
tightly at the concentric/fully contracted component of the exercise.
For example: during any of the bicep curl exercises, you
will be fully bending your arms, bringing the dumbbell(s) up towards your
shoulders; as you are raising the dumbbell(s) squeeze the bicep muscles tight,
and squeeze them even tighter as they reach your shoulders.
If you already workout, and you find that I have
prescribed fewer repetitions than you currently perform, then I want you to increase
the weight you are currently working with (see ‘Correct Resistance, above) to
enable you to keep within the repetitions prescribed and stress the muscles
correctly.
DAY 1
|
DAY 2
|
DAY 3
|
REST DAY
|
DAY 5
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DAY 6
|
DAY 7
|
REST DAY
|
DAY 9
|
DAY 10
|
DAY 11
|
REST DAY
|
DAY 13
|
DAY 14
|
DAY 15
|
REST DAY
|
DAY 17
|
DAY 18
|
DAY 19
|
REST DAY
|
DAY 21
|
DAY 22
|
DAY 23
|
REST DAY
|
DAY 25
|
DAY 26
|
DAY 27
|
REST DAY
|
DAY 29
|
DAY 30
|
DAY 31
|
||||
30 DAY SEXY
ARMS CHALLENGE - FIRST 9 EXERCISES (DAYS 1 - 7)
|
||||||
DAY
|
DAY 1
|
DAY 2
|
DAY 3
|
DAY 5
|
DAY 6
|
DAY 7
|
EXERCISE
|
||||||
Lateral Raise
|
15 repetitions
|
15
|
15
|
16
|
16
|
16
|
Shoulder Press
|
15
repetitions
|
15
|
15
|
16
|
16
|
16
|
Bent Over
Lateral Raise
|
15
repetitions
|
15
|
15
|
16
|
16
|
16
|
Bicep Curls
|
15
repetitions
|
15
|
15
|
16
|
16
|
16
|
Hammer Curls
|
15
repetitions
|
15
|
15
|
16
|
16
|
16
|
Concentration Curls
|
15
repetitions (Each Arm)
|
15
|
15
|
16
|
16
|
16
|
Lying
Neutral Grip
Tricep Extensions
|
15 repetitions
|
15
|
15
|
16
|
16
|
16
|
Bench/Chair Dips (Bent Legs)
|
15 repetitions
|
15
|
15
|
16
|
16
|
16
|
Kickbacks
|
15 repetitions
|
15
|
15
|
16
|
16
|
16
|
30 DAY SEXY
ARMS CHALLENGE - SECOND 9 EXERCISES (DAYS 9 - 15)
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DAY
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DAY 9
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DAY 10
|
DAY 11
|
DAY 13
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DAY 14
|
DAY 15
|
EXERCISE
|
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Alternate Arm Shoulder Press
|
17
repetitions (Each Arm)
|
17
|
17
|
18
|
18
|
18
|
Lateral Raise
|
17
|
17
|
17
|
18
|
18
|
18
|
Front Raise
|
15
repetitions
|
15
|
15
|
16
|
16
|
16
|
Supinated Grip Bicep Curls
|
17
repetitions
|
17
|
17
|
18
|
18
|
18
|
Across Body Hammer Curls
|
17
repetitions
|
17
|
17
|
18
|
18
|
18
|
Seated
Bicep Curls
|
17
repetitions
|
17
|
17
|
18
|
18
|
18
|
Seated
Overhead
Tricep Extensions
|
15 repetitions
|
15
|
15
|
16
|
16
|
16
|
Bench/Chair Dips (Bent Legs)
|
17
repetitions
|
17
|
17
|
18
|
18
|
18
|
Supinated Grip Tricep Extensions
|
17
repetitions
|
17
|
17
|
18
|
18
|
18
|
30 DAY SEXY
ARMS CHALLENGE - THIRD 9 EXERCISES (DAYS 17 - 23)
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DAY
|
DAY 17
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DAY 18
|
DAY 19
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DAY 21
|
DAY 22
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DAY 23
|
EXERCISE
|
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Single Arm
Lateral Raise
|
19
repetitions (Each Arm)
|
19
|
19
|
20
|
20
|
20
|
Bent Over
Lateral Raise
|
17
repetitions
|
17
|
17
|
18
|
18
|
18
|
Seated
Shoulder Press |
19
repetitions
|
19
|
19
|
20
|
20
|
20
|
Drag Curls
|
15
repetitions
|
15
|
15
|
16
|
16
|
16
|
Bent Over
Hammer
Spider Curls
|
15
repetitions
|
15
|
15
|
16
|
16
|
16
|
Supinated Grip
Bicep Curl 21’s
|
21
(3x7repetitions)
|
21
|
21
|
21
|
21
|
21
|
Lying
Across Body
Tricep Extensions
|
19
repetitions (Each Arm)
|
19
|
19
|
20
|
20
|
20
|
Bench/Chair Dips (Straight Legs)
|
15
repetitions
|
15
|
15
|
16
|
16
|
16
|
Kickbacks
|
17
repetitions
|
17
|
17
|
18
|
18
|
18
|
30 DAY SEXY
ARMS CHALLENGE - FOURTH 9 EXERCISES (DAYS 25 - 31)
|
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DAY
|
DAY 25
|
DAY 26
|
DAY 27
|
DAY 29
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DAY 30
|
DAY 31
|
EXERCISE
|
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90 Degree
Bent Arm
Lateral Raise
|
21
|
21
|
21
|
22
|
22
|
22
|
Seated
Bent Over
T,Y,I’s
|
6 repetitions
(1 x T,Y,I = 1 repetition)
|
6
|
6
|
7
|
7
|
7
|
Floor Inverted Shoulder Press
|
12
|
12
|
12
|
14
|
14
|
14
|
Seated
Alternate Arm Bicep Curl
|
19
repetitions (Each Arm)
|
19
|
19
|
20
|
20
|
20
|
Concentration Curls
|
17
repetitions (Each Arm)
|
17
|
17
|
18
|
18
|
18
|
Hammer Curl 21’s
|
21
(3x7repetitions)
|
21
|
21
|
21
|
21
|
21
|
Lying
Neutral Grip
Tricep Extensions
|
19
repetitions
|
19
|
19
|
20
|
20
|
20
|
Bench/Chair Dips (Straight Legs)
|
17
repetitions
|
17
|
17
|
18
|
18
|
18
|
Kickbacks
|
19
repetitions
|
19
|
19
|
20
|
20
|
20
|
Shortly
I will be doing exercise performance photos, showing the Start &
Finish, for each of the above exercises and putting it all together in a
document which I will then be able to email to anyone interested.
If you want this article then please send me your email address, and a short message, to glen@gtpersonaltrainer.co.uk
For those of you wanting a little more information as to
the functional anatomy of the muscles being worked during this project, please
see the Anatomy & Physiology information below.
Anatomy & Physiology
Deltoid: the D
shaped muscle of the shoulder with three aspects:
1. Anterior
(front) attaches to the clavicle (collar bone) and inserts to the deltoid
tuberosity of the humerus (midway along the long bone in the upper arm). The
anterior deltoid is responsible for shoulder flexion - raising the arm up to
the front, and medial rotation - bringing the arm from a position out to the
sides, and rotating it forwards.
2. Medial (side) attaches to the acromion
(bony point sticking out of the end and top of the scapula) and inserts to the
deltoid tuberosity of the humerus (midway along the long bone in the upper
arm). The medial deltoid is responsible for abduction - raising the arm out to
the sides.
3. Posterior (rear) attaches to the spine
of the scapula (long ridge at the top of the scapula) and inserts to the
deltoid tuberosity of the humerus (midway along the long bone in the upper
arm). The posterior deltoid is responsible for extension - pulling the arm
backwards, and outward lateral rotation - bringing the arm from a position out
to the sides, and rotating it backwards.
The ball and socket joint of the shoulder, along with the
deltoid group of muscles have the largest range of motion (ROM) of all the
body’s joints/muscles.
Biceps Brachii:
the muscles of the upper arm, specifically the front. The muscle attaches to
the coracoid process of the scapula (shoulder blade) and the radial tuberosity
of the radius (long, outer bone in the forearm). The biceps have 2 aspects:
1. Short head: runs along the inside of
your upper arm from the pectoral deltoid tie in to your elbow; and although it
is the shorter of the 2 heads, it is responsible for the length of the biceps.
2. Long head: extends along the outside of
the upper arm between your brachialis and the short head; it is this long head
which is responsible for the biceps’ peak.
Brachialis:
the muscle of the upper arm, specifically the front, underneath the short and
long heads of the biceps brachii. This muscle attaches just above midway to the
humerus (long bone in the upper arm) and the ulna tuberosity of the ulna (inner
long bone in the forearm).
Triceps Brachii:
the muscles of the upper arm, specifically the back. The muscle attaches to the
scapula (shoulder blade) and humerus (long bone in the upper arm). The triceps
have 3 aspects:
1. Lateral head: the muscle furthest away
from the torso, curving inwards.
2. Long head: situated closest to the
latissimus dorsi (lats) when your arms are by your sides.
3. Medial head: lies underneath both the
lateral and long heads and adds thickness.
Website: www.gtpersonaltrainer.co.uk
Email: glen@gtpersonaltrainer.co.uk
30 DAY SEXY ARMS
BEST EXERCISE FOR TONING ARMS
BEST EXERCISES FOR BINGO WINGS
BEST TRICEP EXERCISES FOR TRICEPS
GLEN TITHER
