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2008/01/13, 12:09 PM
Hello,
I am a lady getting married soon and want to know how to train my arms and shoulders, so they are tonned and defined. I don't want big arms, i just want to be able to see the muscle and definition.
My arms are currently 12", when i tense them they feel hard, but relaxed they look fat. I want to have defined shoulders and arms. I know all about the clean diet and cardio to lose the fat, which i currently want to lose 28lbs. I just need how to train with weights.
Heavy or light?
How many reps/sets?
Any advice would be much appreciated.
I started cardio last week with a healthy clean diet and have lost 5lbs in a week. I get to the gym for 6.15am everyday apart from weekend, and do cardio for 30mins, will up the cardio, but just wanted to ease into it first.
Hope you can advise.
Thanx
Sonia x
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2008/01/13, 10:23 PM
Try a program from here and add in the extra shoulders routine. That should satisfy you it works all 3 sides of the shoulder and with the full body workout you will look great!
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Patience, persistence and perspiration make an unbeatable combination for success.
Ivan
Montreal Canada (City of Festivals)
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2008/01/14, 12:01 AM
For what you want, you will want to do high repetitions with lower weights. For example, if you are doing the Military Press, you could do 4 sets set 1 has 15 18 reps, set 2 has 16 reps, set 3 has 14 reps and set 4 has 12 reps.. and so on and so on. You will want to keep the weights low, but I would suggest training with actual weights (dumbbells) rather than machines if you would like more definition.
Some great exercises are listed below, if you work out at a gym, you should be able to ask one of the assistants there to help you with form if you haven't done it before or you could even look up the different exercises here on FT and see how do to them. Good luck!
Shoulders are split up into three heads, front, side and rear, so here are some for each
Front : Front Dumbbell Raises, Military Presses, Behind the Neck Barbbell Presses
Sides: Standing Lateral Raises, Reverse Cable Crossovers, Incline Bench Lateral Raises
Rear: Rear Deltoid Machine Row, Bent Over Dumbbell Laterals, Bent Over Cable Laterals
Biceps & Forearms
Biceps: Standing Barbell Curls, Inclined Dumbbell Curls, Barbell Preacher Curls
Forearms: Seated Barbell Wrist Curls, Seated Reverse Dumbbell Curls, Behind the Back Barbell Wrist Curls
Triceps: Lying Tricep Extension (Skullcrushers), Tricep Pushdowns, Dips
:):):dumbbell:
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Bettia
Life is all about timing... the unreachable becomes reachable, the unavailable become available, the unattainable... attainable. Have the patience, wait it out It is all about timing.
-Stacey Chapman
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2008/01/14, 04:21 AM
Thanks for the response, although i'm abit confused now, when i used to train 2 years ago with a personla trainer, he advised me to train with heavy weights and lower reps.
Can anyone advise what is the best? i did see results then, but just want to confirm it.
Thanx for the exercises ravenbeauty, much appreciated. x
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2008/01/14, 12:01 PM
if you are wanting to lose 28 lbs that is a substantial amount of weight, so doing higher reps with lower weight will not only increase your fat burn, it will also define your muscles as you wish rather than bulk them up.
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Bettia
Life is all about timing... the unreachable becomes reachable, the unavailable become available, the unattainable... attainable. Have the patience, wait it out It is all about timing.
-Stacey Chapman
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2008/01/14, 12:03 PM
If you want to actually add more muscle to your arms, then you could do lower reps, higher weight, adding weight with each set to failure. Just depends on how you want to look.
Good luck!
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Bettia
Life is all about timing... the unreachable becomes reachable, the unavailable become available, the unattainable... attainable. Have the patience, wait it out It is all about timing.
-Stacey Chapman
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2008/01/14, 01:35 PM
Thanx Raven,
I want to lose the weight and see the definition on my arms, not like women body building arms, more fitness model arms, with definition just enough to see the muscles.
So what do you suggest?
Thanx x
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