Body building and fitness workouts for women

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ARM WORKOUTS

TRAINING NOTES

Before the workout, begin with a 5 minute warm-up.

* Perform one warm-up set of 20 light reps, prior to the first main set.

Train arms twice a week.

Use good training form.

Rest 30 seconds between each set.

Stretch between each set.

Perform aerobics 3-4 times a week.

TRAINING NOTES

Before the workout, begin with a 5 minute warm-up.

* Perform one warm-up set of 20 light reps, prior to the first main set.

Train arms once a week.

Use good training form at all times.

Rest 1-2 minutes between sets.

Stretch between each set.

Perform aerobics 3 times a week.

**TRAINING TIPS**
Keep in mind that the arms are a small muscle group and can be overtrained easily. Less is more.
Stretch between sets to help reduce the risk of injury. For biceps, extend your arm out to your side at shoulder level, turn your palm up and move it as far behind your back as possible. For triceps, extend one arm overhead and bend your elbow so that it points straight up to the ceiling. With the other hand, gently pull your elbow in toward the back of your head.
Get plenty of rest between workouts. This means taking days off and sleeping eight hours a night. Muscle builds when it's resting.
Use variety. Make one change in every workout, whether it's in your rep and set ranges, the exercises themselves or poundages used. Take a week off every 6-8 weeks.