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!
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