Have you ever had to lift anything heavy? Perhaps you carried some boxes on move-in day at the dorms? Or maybe you’ve helped a friend load up their car for a trip? What about lighter objects throughout your day, like a Starbucks coffee or your purse? Obviously these are silly questions! We’ve all done these things at least once in our life, right? =)
Did those things tone you? Of course not! That’s because muscle is not built easily… and it is certainly not built overnight! If you want to “tone up”, you have to put in the effort.
Ever heard the saying “if it doesn’t challenge you, it doesn’t change you“? Well…. it’s the truth! We pick things up all day every day.. our hair dryer, our purses (which I don’t know about you, but mine is pretty darn heavy!) yet most people are not walking around with muscular or “toned” arms. So think about it… why then would one expect tons of reps of light beauty bells to work miracles? It takes a concerted effort to build lean, tone arms!
If you want to take years to achieve what could take only months, stick to the beauty bells. If you want to change your physique noticeably in a matter of months, don’t be afraid to challenge yourself and pick up the heavy dumbbells! Give this workout a try! =)
Superset-Packed Arm Workout
3×12 Standing Bicep Cable Curl
3×12 Rope Tricep Push-Down
4×12 Seated Alternating Dumbbell Curls
4×12 Skull Crushers
3×12 Hammer Curls w/ a dropset after each set
3×12 Tricep Dumbbell kickbacks w/a dropset after each set
SAFETY TIPS/OTHER INFO:
Always warm up properly before each workout. Always use proper form to avoid injury. You should feel a burn in your muscle, but never a pain in your joints. Breathe properly and keep your core tight during all movements. When the muscle begins to burn, do an additional 2-3 reps. (for example, if I say 12 reps, it should be burning by about rep 9). Go as heavy as you can while maintaining proper form (remember, you don’t want an injury).
If you do not know how to do a particular exercise, you can refer to this website for explanations and examples.
- “Superset” – two exercises performed back to back with no rest in between
- “Dropset” – after an exercise, immediately select a lighter weight and perform additional repetitions with no rest in between