Killer Arm Workout to Bust Those Bingo Wings!

Flexed arm to show the bicep progress

In recent months I’ve fallen in love with working my arms. Leg day is and always has been my favourite, but nowadays arms is a close second. I’m noticing a lot more progress with my arms which is definitely pushing me to keep it up and see what else I can do!

I find that many women are scared to work their upper bodies. Most are afraid that they’re going to turn into a female version of the Hulk, looking big and manly. But this simply isn’t true. Women don’t have the testosterone to be able to resemble the Hulk, unless you’re powerlifting like some athletes you won’t start to look like them.

So don’t be scared to pick up the weights and work that upper body. Some of these exercises work your core as well as your arms and it’s no use squatting heavy if you can’t hold the weight!

Since I’ve been doing more frequent arm workouts, my arms have become more toned and contrary to popular belief I actually feel more feminine.

The most effective arm workout I’ve found is to do a split between biceps and triceps, with more exercises on triceps. I was doing a 50/50 split, but I’ve made much more progress with the additional emphasis on triceps.

Be sure to do a warm up before you start exercising, I usually go for 5-10 minutes on the cross trainer. During a warm up for an arm workout I will also curl a 5kg bar to get my muscles warmed up before I lift anything.

Biceps

  1. Dumbbell curl – 3 sets of 12 reps
    SUPERSET WITH ..
  2. Hammer curl – 3 sets of 12 reps
  3. Barbell curl – 2 sets of 12 reps

Triceps

  1. Dumbbell kickbacks – 3 sets of 12 reps
  2. Pushdown with rope attachment – 3 sets of 12 reps
  3. Cable rope overhead extension – 3 sets of 12 reps
  4. Push-ups with close tricep position – 3 sets of 12 reps

Fatigue

As I mentioned in my back workout post, I’m working on my chin ups so like to fatigue with them on the assisted machine. As well as chin ups, I’m also working on my dips. So at the end of a workout I’ll hog that assisted dip machine until I can’t do any more, continuing the work on my triceps.

Of course, all of this is followed by a good stretch and an ab workout listed at the bottom of this post – if I’m not already exhausted.

Give this workout a try and don’t be scared to lift those weights. We’re all stronger than we look and you may well surprise yourselves!

I’d love to know how you get on with these workouts, hit me up and show me some progress!

A. x

2 thoughts on “Killer Arm Workout to Bust Those Bingo Wings!

  1. I’ve been working my arms quite a bit lately and boy do I feel it. I’m also starting to see more definition. I’ve been trying to do it 2 times a week. How often do you do this? Also, I’ll have to check around your website for a good ab workout.

    Liked by 1 person

    1. Thanks Anika, my ab workout is listed at the bottom of my back workout at the moment, on this post: https://amybishopfitness.com/2017/05/20/friyay-back-workout/

      So I hope that helps!
      I do it once or twice, it depends on how my routine falls. But always have at least 24 hours rest on a muscle group before working it again.

      It’s great to hear the progress you’re making, it’s such great motivation when you can see the difference isn’t it?

      Like

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