Hey Give Me Mora readers!
Jesse is here with his first workout for you and it’s all about the arms! This is my weak point and I know it is for a lot of people so we figured this is the perfect way to start! Please welcome Jesse and let him if you want certain work outs!
I’m excited to be with you on this fitness journey!
When you think of working out and getting stronger or more toned, what is one of the first areas you think of? I know for me and a lot of other people, it is the arms. This is simply because the arms are visible so much of the time that we tend to focus on them very heavily.
If I look in the mirror, whether I have clothes on or not, I can see my arms. The only time I cannot see them is when I am wearing long sleeves or a jacket. Even without a mirror, our arms are one of the easiest parts of our body to inspect, simply due to their proximity to our eyes.
Because of these reasons, it is no wonder that so many people think of nice arms when they think of someone being in great shape.
And you can be one of those people if you start with my basic program!
Before we get super advanced and become the monster in the gym that everyone wants to ask questions, I want you to find your “one rep max.”
You’re probably asking yourself,”what the hell is that?”
A “one rep max” is the maximum amount of weight one can lift in a single repetition for a given exercise. By knowing what this max weight is for every given exercise, you will be able to find your starting point.
After you find your one rep max, I want you to take that number and divide that by 75%.
That number is going to be your starting point for this workout.
For example: let’s say that you do one proper bicep curl with the 40lb dumbbells. Thats going to be your one rep max. So when you divide 40 by 75%, you’ll get 30. So when you start your routine, 30lbs will be your weight for 8 to 10 reps during the workout.
Remember: the goal here isn’t to gain size but to gain strength. The size will come as you get stronger. And one of the biggest benefits to being a beginner is that you will gain a significant amount of muscle very quickly because your body will have to adapt to your new lifestyle of weight lifting.
Here is a basic arm work out that will have you getting more toned or bigger in no time.
Nic demonstrates the modified versions while I show you the actual exercise.
Make sure to modify if you need to — male or female — as to not hurt yourself.
1.Tricep Dumbbell Extension- 4 x 10 (4 sets of 10)
As you can see, I’m using a bar with weights, which is the actual exercise.
However, this is too much for Nic (and may be too much for you) so I have her do it on the machine as pictured below.
2.Dumbbell Curl- 4 x 10
3.Chin-Up- 4 x 10
Pictured above is your standard chin-up.
Many people cannot do a chin-up without assistance in the beginning, so I suggest doing your chin-ups like Nic does below, on a machine with the weight adjusted to her ability.
4.Dip- 4 x 10
Pictured above are standard dips.
If you can’t do these yet, don’t worry, you can use the machine and still work all of the same muscles as you do with regular dips.
There you have it, your first arm workout with me.
I hope this is the start to many!