Bridal Fitness – Part 2 Arms
While I think skinny arms are soooo NOT in season, tight toned arms in a wedding gown are gorgeous. Just the right amount of muscle and definition is my goal for my wedding day. Definitely a focus will be on my triceps as they tend to hold a bit more fat than the front of my arms.
Here’s a great workout I love to do on arm day. Again click the exercise name for a link over to bodybuilding.com. You can check the female tab and watch Jamie Eason demonstrate the moves!
ARM WORKOUT FOR THE BIG DAY
Bench Dips – 3 sets of 15 reps. Keep your hands on the bench almost under your butt. Lower your butt near the bench to really get into your triceps.
Barbell Bicep Curls (21s) – 3 sets of 21 reps. 7 reps bottom portion of curl, 7 reps top portion of curl and 7 reps of the full curl. Keep your chest up and shoulders back will doing the motion. Don’t swing the barbell up and keep your elbows in by your side.
Tricep Pushdown - 3 sets of 12 reps. Keep your knees slightly bent and squeeze your glutes so that the lower back doesn’t hold the weight. Think into your triceps and squeeze at the bottom of the motion.
Hammer Curls – 3 sets of 12 reps. I love these because they make me feel super strong Keep your arms by your sides, elbows tucked in, and don’t bring your curl too far up. Keep your biceps engaged the entire motion.
Standing Dumbbell Tricep Extension – 3 sets of 12 reps. Don’t arch your back during this exercise. Stand with feet slightly hip width apart and again remember to squeeze your triceps at the top of the movement!
Don’t forget to stretch both your triceps with an overhead stretch and biceps with a chest stretch but turn your thumbs down to stretch the biceps.