It’s been a while since I’ve shared a completely new arm workout on FiC. The Shoulder Sculptress workout was the reigning Queen of arm workouts for 2014 and 2015. But I believe that’s all about to change for 2016, my friends.
Today’s workout combines heavy weights with lighter weights; no more than 20 lbs, and no less than 8 lbs. And as always, you can modify this workout to best fit your athletic abilities. This is THE way to give those arms the long, lean muscle mass we all want.
This entire circuit should take you no more than 15 minutes. I usually can complete it in about 8 minutes…on my fast days.
I do this workout every Monday, Wednesday and Friday (with a few variations every now and then). And on Tuesdays and Thursdays, I do my shoulder workout (with a few tricep exercises).
Ok, so most everyone knows what bicep and hammer curls are, right? [If you’re not sure, there’s an explanation here.]
Now, butterfly and W curls… There’s 30593458745678 different names for arm exercises; and every trainer is different. So just consider this the FiC version, kapeesh? 😉
Butterfly Curls – Stand with your feet about shoulder-width apart, with your knees slightly bent. With your elbows as close to your body as possible, hold your arms out to your sides, wrists facing out, at a 90-degree angle. Bring your wrists towards each other to meet in the middle, and then take them back out to your sides. That’s one rep. You want to keep your elbows tucked in by your sides the entire time. (This will keep from over-engaging your delts; we want to work the biceps here!)
W Curls (Wrists Facing Out) – Stand with your feet about shoulder-width apart, with your knees slightly bent. With your elbows as close to your body as possible, hold your arms out to your sides, wrists facing out, at a 90-degree angle. Bring your hands up towards your shoulders, keeping your wrists facing out. (If you look in the mirror, your arms should look like they’re making a W.) Lower your hands back down to the 90-degree angle. That’s one rep. Just like butterfly curls, you want to make sure you keep your elbows close to your sides. Don’t over-engage those delts!
W Curls (Wrists Facing Up) – Exact same concept as above, except your wrists will face toward the ceiling.
This post was inspired by my sweet (and beautiful) cousin who requested an arm-shredding workout to keep her from getting too bulky. Thanks for the inspo, Ruth! 🙂
Please don’t hesitate to leave a comment if you have any questions; I’m more than happy to help you!
Stay fit, friends. Xo