Fitness | Biceps, Triceps & Shoulders Using Dumbbells

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Ladies this sequence of exercises are for toning your arms and building muscle. For weight loss and light toning you want to be doing more reps of a lower weight ie. 2/3 kg. For building muscle you want to be doing less reps of a higher weight ie. 4/5 kg.

Make sure you rest in between workout days to give your body the opportunity to prepare for the next one and recover from the last. Always eat your protein after your workout to replenish your muscles.

Cardio is ESSENTIAL and should be at the start of your workout for 30-40 mins either a treadmill or cross trainer. This will burn the fat on your body and speed up your metabolism. Combined with healthy eating including well balanced meals, you will notice a dramatic loss in your overall body fat percentage. Build your muscle from the inside out and it will be revealed when the unnecessary body fat has been burned off. You will NOT achieve this by the gym alone, what you put in your body from your plate will determine how quickly you lose or retain your current body fat.

Biceps | Curls, Hammers, Curls & Twist
Triceps | Kickbacks, Dips, Overhead Lower
Shoulders | In front, Side, Both

Example structure 4 X 10 for 2 weeks, 3 X 20 for 2 weeks!

If you're only beginning PLEASE don't try to do more than you're able for, don't over compensate! You will increase your strength over time and there's NO quick way but remember this is for life :)

Hope you like it, enjoy dolls xo
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