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Arm Workouts for Women

Women – biceps, triceps – girls… Can it ever be compatible? Should women train biceps and triceps, or such workout is only for guys? Well… if you don’t want to have well-defined shapely arms, which make your body look harmoniously and attractive, then there’s no point in doing it.

Arms and shoulders are one of the most visible body parts. You can cover your belly fat with a long or baggy top, you can hide that annoying cellulite on the hips under a pair of stylish pants or a pretty skirt, but you can hardly wear long sleeves constantly not to show your arms, especially if you live in a hot climate.

Both men and women biceps need a proper pumping up to create a full image of a sporty and beautiful body.

So, welcome to our girl’s guide to guns!

Arms Workout for Women: The Basics

Women try to get rid of excessively round shapes, friability of skin and make the arms more relief and taut. That’s why women biceps and triceps workouts are aimed not to build up and grow the muscles, but to strengthen them, adding some cool relief and general tone.

When making your arms workout program, choose 2-3 exercises for each part of the body. Arm muscles are rather small so that they get exhausted very quickly. To train girls’ muscles in a proper way, it’s often important to change the order and type of exercises. This trick will help your biceps and triceps develop gradually and harmoniously.

1. Reps & Sets

The number of sets and reps depends on how long you’ve been training before, on your current level of fitness, and on your workout goals.

  • Women, aimed at maintaining the shape of the muscles, should do 2-3 sets with 12-15 reps.
  • Those, who want to build up the muscle mass, need to do 3-4 sets with 8-12 reps.
  • To increase the strength of arms, 3-4 sets with 6-10 reps are required.
2. Frequency

Remember that your muscles do need a rest to recover after each workout, so make sure that there’s at least a day gap between the trainings. But you don’t have to follow a “script” of training week after week – feel free to change the training days if you want to.

One of the best techniques is a split-training. It means that each part of the body works once a week on a specific day, or in a combination with a couple of other muscle groups. It allows you to give the maximum load on the muscles and stimulate their growth.

If arms are your weak point, you can train them twice a week or earmark a whole training day for them.

3. Duration & Intensity

Training should last not less than an hour. This time is enough to train the target muscles intensively. If you work out longer, minimize any distractors during the training.

Keep the intensity at a high level, reducing the time for rest between the sets, performing supersets, negatives, and drop-sets.

Focus on your goals.

Arms Workout for Women: Best Exercises for Triceps Girls

Close-Grip Barbell Bench Press

Amount: 4 sets, 8-12 reps.

Equipment: Barbell

Cable Rope Overhead Triceps Extension

Amount: 3 sets, 10-12 reps.

Equipment: Cable

Bench Dips

Amount: 3 sets, 12-15 reps.

Equipment: No

Standing Dumbbell Triceps Extension

Amount: 3 sets, 8-10 reps.

Equipment: Dumbbell

Arms Workout for Women: Best Exercises for Women Biceps

EZ-Bar Curl

Amount: 1 set, 100 reps.

Equipment: E-Z Curl Bar

Alternate Incline Dumbbell Curl

Amount: 4 sets, 12 reps.

Equipment: Dumbbell

Barbell Curl

Amount: 4 sets, 21 reps.

Equipment: Barbell

Arms Workout for Women: Advice

  • Warm Up

Start your workout from an active warm-up of arms and shoulders: do push-ups against wall or any gymnastic exercises for arms.

  • Principles of Nutrition

Your diet should be diverse and contain proteins, fats, carbohydrates. No starving – you need a lot of energy for the strength workout.

Give preference to high protein products: fish, chicken, cottage cheese, cereals, eggs.

For a faster effect, you can try adding sports nutrition supplements like synthetic proteins, gainer, amino acids, ZMA, creatine, arginine, and others.

  • Cardio Exercises

Combine your arms workout with running, swimming, or any other cardio activity – it contributes to better fat burning, as well as a harmonious distribution of the load to all muscles.

  • Muscle Pain

Pain in the muscles is a good sign – you’ve done your best during the training. To relieve this painful feeling take a warm bath with sea salt and some tea tree oil.

Bottom Line

Arm workouts are very important for all women – they make our muscles sturdy, add an attractive relief and sporty balanced look. Start your workout with running choosing the best stability shoes,  Make such training a habit and the result will be not long in coming!


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