If you notice we work different muscles of our arms several days a week. My hubby is working on muscle mass in his shoulders and arms and I do the same exercises to tone mine. We only have abs scheduled only once a week but most of our cardio is designed to work our core and it really works the belly and back so we are not ignoring our abs.
But this little white board changes often, and we need to and are adding more days of Ab work this next week.
I will be sharing just a couple of my favorite dumbbell exercises for each day (each muscle group) We do have a squat rack complete with cable weights but to keep it simple, I will only be discussing dumbbell work today.
Remember Safety First! Start each workout routine with warm-ups. Weight lifting with cold muscles can cause issues such as rotator cuff injuries. Start any of these exercises with a very low weight dumbbell and then work up to your preferred weight. Stretchy resistance bands are wonderful for arm warm-ups. Connect one end of your resistance band to a stationary object and pull across your chest to work out those shoulder muscles. You can also step on the middle of the band and work the shoulders and biceps before you begin your weight training.
I know, this is my very serious face:))
I know, this is my very serious face:))
1. Dumbbell Press (chest)- Lay flat on your back on a weight bench with a dumbbell in each hand. Hold the dumbbells at shoulder width just to the sides of your chest with your upper arm and forearm creating a 90 degree angle. With the palms of your hands facing your feet, use your chest to push the dumbbells up to the top of your reach. Hold for a second and then lower slowly, repeat. I do 3 sets of 8 resting for a couple minutes between each set.
2. One arm Triceps lift- Standing up, hold dumbbell in one hand behind your head, elbow at at 90 degree angle. Grip your upper arm with the other hand. Raise the dumbbell with one hand until arm is almost fully extended and then slowly lower it back. Do 3 sets of 8 alternating arms between each set.
Back and Biceps
1. One arm row (back)- Position yourself bent forward at a 90 degree angle in front of your bench or chair supporting yourself with one arm completely extended. Hold your dumbbell with opposite hand and lift the dumbbell up until your upper arm is parallel to your body and lower it back after a short pause. Do 3 sets of 8 alternating between sets. Remember to keep your back level and straight, only your arm holding the dumbbell should move.
2. Seated Alternate Bicep Curl- sit down on a bench or a chair and hold one dumbbell in each hand, down the side of your body, palms facing each other. Raise one dumbbell until it reaches your shoulders height and slowly lowering it back down. Repeat with the other dumbbell and continue alternating each dumbbell. I do 3 sets of 8, resting between the sets. Remember to raise each dumbbell slowly without jerking.
Shoulders and Abs
1. Shoulder Press- Sit on a bench or chair and hold two dumbbells at shoulder level, palms facing forward. Push the dumbbells straight up until your elbows come close to locking and lower them back to shoulder level after a short pause at the top. Be careful not to jerk your back. Slow and steady is always best when lifting dumbbells. Again I do 3 sets of 8 resting between each set.
2. Weighted Crunch (abs) - Lie on your back on a bench or on a mat on the floor. Hold a dumbbell on top of your chest. Raise your upper body until your shoulder blades no longer touch the bench or floor. Lower yourself back down after a short pause. To avoid pulling your neck, look straight up instead of looking at your knees or feet.
3. Dumbbell side bend (abs)- Hold a dumbbell with one hand along the side of your body. Tilt your upper body to the side that holds the dumbbell and bring it back after a short pause. Do 3 sets of 8 on each side resting between sets. Be careful not to tilt your upper body too far sideways.
We do have a rack of dumbbells but we also have a portable set of dumbbells that we take with us when we travel. This set would be great if you do not have the space for a bench and a rack of dumbbells. These are adjustable in 3 pound intervals from 6 pounds up to 24 pounds. And they work great! So even if you are limited in space, you can still do these great workouts and get those toned arms and abs:))
Hope you have enjoyed this series and have been inspired to start your own healthy journey. I will continue to share occasionally how everything is going on my weight loss and share any tips as I acquire them:))
This is part 6 in the series:
How I Lost 20 lbs in 3 months