Well-Defined Arms, Perfect Accessory to Your Dream Body

With every good-looking sleeveless dress or tank top, is a set of lovely shaped arms.

Never ever think that working out your arms will give you an unladylike pair. Men who work out their arms get a huge set because of the male hormone testosterone.

Girls, train your guns!

Guidelines: 

* Do 15-25 reps.

* Choose a weight that’s heavy enough that you feel you’re working… but not too heavy that you can’t do the moves with proper form.

EXERCISE 1:  BICEP CURL 

* Stand with feet hip-width apart.

* Hold a set of dumbbells at your sides, palms facing forward.

* Bend elbows and curl the weights toward shoulders.

* Lower to the starting position and start again until you hit the target number of reps.

EXERCISE 2:  UPRIGHT ROW 

* Stand with dumbbells in front of you with palms facing your body.

* Exhale and pull the weight up to shoulder height. Keep the weight close to the body as you lift your elbows up and out to the side.

* Slowly lower the weight back down to the starting position to complete one rep.

* Hit the given number of reps.

EXERCISE 3:  HAMMER CURL 

* Stand with feet shoulder-width apart with a dumbbell in each hand and elbows close to your sides, palms facing the body.

*Exhale and lift the weight towards shoulders. Keep elbow stationary and only move your forearm.

* Hold this for a count.

* Inhale and slowly begin to lower back down to the starting position, as if you’re about to hit a nail with a hammer. However, do not swing the weight.

EXERCISE 4:  SCARECROW EXTENSIONS  

* Stand with feet shoulder-width apart.

* Holding dumbbells, lift elbows up, until they’re in line with shoulders, with knuckles facing the floor cialis generika rezeptfrei schweiz.

* Exhale and extend the weights up and out to the side until they’re leveled with the shoulders.

* Lower the weights back to the starting position, to complete one rep.

EXERCISE 5:  OVERHEAD PRESS

* Stand holding dumbbells with an overhand grip, slightly wider than shoulder-width apart at shoulder height. Arms should look like a wide “W.”

* Exhale and push the weight up until arms extend overhead.

* Inhale and lower down to shoulders to complete one rep.

EXERCISE 6:  SIDE HAMMER CURLS 

* Stand with feet shoulder-width apart.

* Keep chest up and back straight.

* With a dumbbell in each hand, lift arms up and out towards shoulders, keeping elbows close to sides.

* Pause and then slowly uncurl arms, hammering them back down to the sides, to complete 1 rep.