Hey Femme Fitales. I have received several requests for arm exercise recommendations to help firm up the front and back of the arms. Who wants bat wings right? Here are some exercises I shared with the club members in our free online accountability group and many are seeing a major difference in their arms in as little as two weeks of doing this routine.
Equipment needed:
Dumbbell (No lighter than 5 pounds each. Go about 2 to 3 pounds heavier as the exercises get easier to execute.)
Chair
Sets and Reps:
Beginner
Set 1: 10 reps
Set 2: 10 reps
Intermediate
Set 1: 10 reps
Set 2: 15 reps
Set 3: 10 reps
Advanced
Set 1: 30 seconds
Set 2: 30 seconds
Set 3: 45 seconds
Set 4: 45 seconds
This is the routine I shared that I found on Pinterest:
REPIN this: http://bit.ly/23wYxit
Here is a video of these moves.
- Lateral raises
- Shoulder press
- Front raise
- Reverse bicep curls
- Bent over lateral raises
- Bicep curls
- Bent over row
- Upright row
- Front barbell raise (I used a body bar)
- Dumbbell side bends
- Deadlifts
- Tricep extensions
Disclaimer: Perform these exercises at your own risk. Femme Fitale Fit Club is not liable for injury, loss of limb or life due to your participation. Seek a consultation with your physician before starting any new exercise or nutrition program.
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