Quick Arm Workout for Women

This is actually the workout I did yesterday, which was a very busy day! I ended up having to rush through my arm workout and then I forgot to post it when I was finished, so it’s a day late. The workout goes pretty quickly anyway, but yesterday I went through it especially fast because I had a lot to get done! I cleaned the house and wrote a few articles during the day (all while keeping an eye on 3 of our 4 children) and then once my husband got home, we worked out and then had to get ready to bring our boys down to my parents’ house for a sleepover.

Arm Workout

Barbell Curls

• Warm up: 2 sets x 12 reps, 20#
• 1 set x 9 reps, 40#

Hammer Curls

• Warm up: 1 set x 12 reps, 10#
• 1 set x 10 reps, 15#

Preacher Curls

• Warm up: 1 set x 12 reps, 20#
• 1 set x 10 reps, 30#

Skullcrushers

• Warm up: 2 sets x 12 reps, 30#
• 1 set x 5 reps, 35#

Standing Tricep Extension

• Warm up: 1 set x 12 reps, 15#
• 1 set x 10 reps, 25#

VBar Pushdowns

• Warm up: 1 set x 12 reps, 30#
• 1 set x 8 reps, 35#

I don’t know that I’d recommend blazing through a workout as fast as I did this one. Towards the end my muscles were definitely feeling pretty beat and it’s because I wasn’t giving them enough time to recover in between sets. That’s IMPORTANT.

Ahhhhhhhhh…the weekend is here. ENJOY!

All the best,

Melinda