How to Tone Those Arms!

April 27 2017

Hey Boss Babes!!

Thank you to everyone who has supported this movement. I'm beyond lucky to be apart of this amazing group of girls! Us ladies are so excited to keep posting new and exciting things to help educate and inspire you to be a better version of yourself! 

This is my first ever blog post and I'm beyond excited to share all my ideas and knowledge with you guys!

When I first started working out, legs were my absolute favourite to train. Until I realized there's so much more than just legs. After I started training arms more, I saw that my overall body image was ten times different. It's important to remember to train all those body parts! Now that I have started training arms, my overall confidence has sky rocketed. 

So, here are a few exercises I find help with sculpting those arms.

*Definition of Time under Tension (TUT): Time under tension basically means how long are your muscles under strain during your set. Slower than usual. Focus on every part of your muscle to really get the full effect. 

Warm up:

Quick activation of arms to loosen up the muscles - Arm swings, stretching.

1. Standing one arm cable curl - 3 sets, 10 reps each arm.

With this exercise, you really focus on that squeeze at the top of the curl. You can also bring in time under tension to really feel those muscles working. I always start with standing one arm curls just to warm up each bicep. 

2. Sitting bicep curl to hammer curl - 3 sets, 12 reps each arm. 

With this you need to focus on slow and controlled movements which will help you in achieving a better "pump." Sit on a seated bench, start with bicep curl and once you hit the top of your curl, switch into hammer curl on the way down! 

3. Standing rope curl - 3-4 sets, 15-20 reps.

This is by far my favourite exercise for arms. I like to do it closer to the end of my workout so that I can go until fail. If I do it more in the middle of my workout I'll do the 15-20 reps. This exercise is amazing if you want a good pump.  

4. Bicep, Hammer, Bicep + Hammer Curl - 10 reps for all three

This is a CRAZY way to end your bicep workout. Every time I finish with this I can barely move my arms. You start with medium weight, whatever your comfortable with and do ten reps each arm. Then, you will grab the heaviest weight you can curl and do ten reps each arm but hammer curls this time. Last but not least finish off with alternating bicep and hammer curl until you fail. If you really want to know if this works, ask Auria! We did it in our workout the other day and she loved it!!


So there ya have it! A few of my absolute favourite bicep exercises. Feel comfortable with the weights you're using. Focus on each muscle and using that time under tension method to really get that intense pump. 

Stay positive! Believe that you can do these exercises because you can. ALWAYS remember to rest between sets. I usually take 30-40 seconds just so I get that time to recover. Also, rest days. Rest won't kill you! It will honestly help you achieve your goals in a healthier, more balanced way.

Work Hard Boss Babes, Enjoy :)  

Written by: Lauren Hedley