Wednesday, June 19, 2013

BICEPS & TRICEPS WORKOUT FOR WOMEN




Before this I already share with you with biceps and triceps workout for men. This entry will be for women, it’s easy for women to get shape. Only with lite weight exercises they can get dream body that they want and stay healthy .

Before I go further more,I want you to watch video for each exercises that I have been share below, because I know It’s not easy to understand with only  picture given for thus new in performing this workout, so don’t forget  to watch video before you start working out. You can watch on youtube,they are so many video that been shared that will help you to get going in this workout plan. 
 


 








 BICEP WORKOUT FOR WOMEN




BARBELL CURL

 
If you don’t have barbell, you can use dumbbell to perform this workout. Do 4 set with each set 12 reps.(because you don’t use weight ,It will take time to feel the burn ,what should you do put an extra set for this workout to feel the burn )


DUMBELL ALTERNATE BICEPS CURL


For this workout you can perform by doing both hand or doing left first and then go for right hand. Continue raise your dumbbell until you fully feel tense and then bring the dumbbell low and raise it up back again. Do for 4 set ,with each set 15 reps.




DUMBELL HAMMER

 
Do this workout 4 set each set with 12 reps.Keep focusing when you perform this workout. Make sure you don’t use shoulder muscle to raise the dumbbell up. When you on stage 3, you feel the burn and tired and what will happen is, if you don’t focus you will push using shoulder muscle to get dumbbell raise up .You will gain less muscle on biceps when that’s happen. Focus for every rep you performing.












TRICEPS WORKOUT FOR WOMEN


DIPS

 

When you perform dips, make sure you grip is strong enough. It’s because without strong grip you can get hurt yourself by slipping down. Do 4sets and each with 15 reps(If you using weight for this workout ,you can drop to 12 reps).


SKULL CRUSHERS

 

Do as the picture given, if you have bench just lay down exactly like the picture. Do 4 sets each set with 12 reps.


TRIANGLE PUSH UP
 


Get your hand closer and make triangle or like a diamond and do exactly like push up. This workout difficult for women to go on, so start with 4 set each set with 8 reps (when you good on it, increase your rep every set).

 
DB EXTENSIONS

  

Position dumbbell overhead with both hand holding the dumbbell under inner plate .Lower forearm behind upper arm. Avoid hitting dumbbell on back of neck. Do 3 set, each set with 8 reps.


For the first time its difficult but when you start doing it and keep doing it, you will be expert in performing this workout-Keep it UP!



6 comments:

Shashi Suryawanshi said...

excellent piece of information, I had come to know about your website from my friend kishore, pune,i have read atleast 8 posts of yours by now, and let me tell you, your site gives the best and the most interesting information. Regards, bicep workouts

Ruff Low said...

Thank you shahsi..=)

TNF FITWORKS said...

technically, there is no such thing as gender specific exercises. so that means there are no exercises that are only for women or only for men because the muscular structure of humans are basically the same. As fitness professionals we are not recommended to categorize exercises according to gender. we prescribe exercises based on strength and fitness levels & health/medical history. In my 18 years experience in this industry, I have seen many women who can lift as heavy as any man and sometines even more. So you may want to be more prudent in the information you disseminate to the public. Otherwise, keep up the good work. and dont stop educating yourself. peace

TNF FITWORKS said...

technically, there is no such thing as gender specific exercises. so that means there are no exercises that are only for women or only for men because the muscular structure of humans are basically the same. As fitness professionals we are not recommended to categorize exercises according to gender. we prescribe exercises based on strength and fitness levels & health/medical history. In my 18 years experience in this industry, I have seen many women who can lift as heavy as any man and sometines even more. So you may want to be more prudent in the information you disseminate to the public. Otherwise, keep up the good work. and dont stop educating yourself. peace

TNF FITWORKS said...

technically, there is no such thing as gender specific exercises. so that means there are no exercises that are only for women or only for men because the muscular structure of humans are basically the same. As fitness professionals we are not recommended to categorize exercises according to gender. we prescribe exercises based on strength and fitness levels & health/medical history. In my 18 years experience in this industry, I have seen many women who can lift as heavy as any man and sometines even more. So you may want to be more prudent in the information you disseminate to the public. Otherwise, keep up the good work. and dont stop educating yourself. peace

Ruff Low said...

TNF FITWORKS: Im not assuming this workout for woman only.You misunderstand what I'm trying to explain.Thank you..=)

(Its not how long you expriences in ,Its how better understanding you are in that field.I'm seen to many people under fitness that been so long but dont understand at all )

=)