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My Arms Routine (AJ-S EXACT BICEPS AND TRICEPS WORKOUT)

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Rating: 4.0; Vote: 1

Want to know my arms routine? Today I-ll show you the exact arm exercises for women that I do to build and maintain my arm strength year round. There are actually 2 womens arm workouts in one in this video. That-s because I break my biceps and triceps workout for women into two types: a heavy day I do one week followed by a light day I use the following week. If you want to know how to lose arm fat and lean out and tone your arms, this womens arms workout is ideal for you. For the heavy version of my arm workout for women, choose a heavy weight that feels difficult to you by the end of 8 reps. Do each of these arm exercises for women for 8-10 reps with very little rest between exercises. Shoot for up to 5 to 6 sets of this biceps and triceps workout depending on your fitness level. If you are a beginner attempting this womens arm workout, you can try to do 1-3 sets of this toned arms workout. Here are the arms exercises for women that make up the heavy day: Heavy Day 8 - 10 reps, higher weight (up to 5 to 6 sets) 1) Seated Bicep Curls 2) Narrow Presses 3) Single Arm Concentration Curls 4) Overhead Extensions For the lighter day of my gym routine, I use a lighter weight that feels challenging but allows me to do a higher quantity of reps. For this womens arms workout, do the quantity of reps described below. Shoot for up to 5 to 6 rounds of this arm workout for women. If you are a beginner you can do just 1-2 rounds of this womens arms workout. Here are the arm exercises for women that make up the lighter day: Lighter Day (follow prescribed number of reps up to 5 to 6 sets) 1) Pumps (40 reps) 2) Narrow Pushups (15 reps) 3) Barbell Wide Curls (20 reps) 4) Barbell Narrow Curls (20 reps) 5) Skullcrusher/Narrow Press (15 reps) For a full length arms workout for women check out our complete Athlean-XX for Women program For the best womens arms workouts and much more
Date: 2022-04-27

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Comments and reviews: 7

lady
My arms are maybe the same size of yours maybe a pinch larger. The difference is I have no muscle definition. Should I loose weighy before actually lifting? I'm afraid with this size, they'll look very masculine. I want them chiseled but the size worries me a bit. Will the larger appearance lessen when muscle mass increases or will they get even larger?
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Jennifer
Looks like great exercises and ideas for a routine to exhaust the muscles for growth but poor form in executing the exercises. Using motion to lift the weights instead of being steady and slow. Shame because it looks like you are in great shape.
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Patrice
I'm surprised Jeff let a seated single arm curl pass as worthy of doing. We need to be on our feet! Even the ladies (Athlean-XX's main audience) need the best stuff promoted as worth our time and effort.
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Mattie
Im a 14 yr old girl and I want to build as much muscle as possible, but I can-t lift any more than a ten pound dumbbell with each arm! What should I do to increase my weight capacity?
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Paola
this is great! i have weights at home and i did't know how to use them thanks for showing me oh and how many do i have to do like ten times or more
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Anna
you shouldnt be moving your back and shoulder when doing the 1 arm sitting curl. just go a little lighter in weight and slow down.
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Julia
What can a poor woman, she 54, w no gym access or space, do? I am literally very $$$ poor. Own 1 20 lb BB, a 15, a 12, and a 10.
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