Spirited Essence Works

Just getting back into the grind of working out. I figured I would start with arm exercises and progress from there. When I work out a group of muscles, I take 5 exercises, complete 4 sets of each exercise with 15 reps a piece. Between each exercise, I give myself a 30-60 sec break. I always like to end my workout sessions with a little cardio. I use either the elliptical or I run on the treadmill for at least 15 minutes. This finishes off my workout leaving me ready to jump start the rest of the day. 

For the arms workout today, use these five exercises to help pump up those triceps, biceps, chest, and shoulders. I used 8 lb and 10 lb weights, but use what is most comfortable for you.

Workout Plan: Arms

Sets: 4

Reps: 15

1. Bicep Curls

Stand with feet shoulder width apart, knees slightly bent and back straight.

Hold dumbbells in each hand with the palms facing forward and elbows straight. Bending at the elbows to lift the dumbbells from by your thighs, up towards your shoulders.

Do not swing the weights or arching the back to help lift the weights. Slowly return the weights back to the starting position. And repeat!

2. Tricep Kickbacks

Stand to the right of your weight bench, holding a dumbbell in your right hand with your palm facing in. 

Place your left lower leg and your left hand on top of the bench. Lean forward at the hips until your upper body is at a 45-degree angle to the floor. Bend your right elbow so your upper arm is parallel to the floor, your forearm is perpendicular to it, and your palm faces in.

Keep your elbow close to your waist. Keeping your upper arm still, straighten your arm behind you until your entire arm is parallel to the floor and one end of the dumbbell points toward the floor.

Repeat until you’ve completed 15 reps, then change to work out your left arm.

3. Overhead Press

Stand with feet shoulder width apart, knees slightly bent and back straight.

Now raise the dumbbells to shoulder height one at a time.

Make sure to rotate your wrists so that the palms of your hands are facing forward. This is your starting position.

Push the dumbbells upward until they touch at the top.

Then, after a brief pause at the top contracted position, slowly lower the weights back down. Repeat!

4. Dumbbell Bench Press

Lie down on a flat bench with a dumbbell in each hand resting on top of your thighs. The palms of your hands will be facing each other. 

Then, using your thighs to help raise the dumbbells up, lift the dumbbells one at a time so that you can hold them in front of you at shoulder width.

Once at shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you. The dumbbells should be just to the sides of your chest, with your upper arm and forearm creating a 90 degree angle.

Use your chest to push the dumbbells up. Lock your arms at the top of the lift and squeeze your chest, hold for a second and then begin coming down slowly. And repeat!

5. Lateral Raises

Grasp dumbbells in front of thighs with elbows slightly bent. Bend over slightly with hips and knees bent slightly.

Raise upper arms to sides until elbows are shoulder height. Maintain elbows’ height above or equal to wrists. Lower and repeat!

Hope these exercises help jump start your workouts. Stay tuned, I’ll be posting more workouts for a variety of muscle groups. Good luck!