7/19: Women’s Biceps & Triceps Workout

TricepsToday was arm day so I did biceps and triceps. This is a brand new workout I haven’t done before and my arms are actually feeling pretty fatigued so I’m thinking it was a good one!

I’m still working on my new vision board but I hope to have it completed within the next 2 days. Having 4 kids makes it tough to fit everything in sometimes. =)

Biceps

Incline Bench Dumbbell Curl

  • 3 sets x 8 reps, 10#

Wide-Grip EZ Bar Curl

  • 2 sets x 12 reps, 25#

Seated Dumbbell Curl

  • 3 sets x 15 reps, 8#

Triceps

Bench Dips

  • 4 sets x 15 reps

Close-Grip Bench Press

  • 3 sets x 15 reps, 35#

One-Arm Lying Triceps Extension

  • 3 sets x 15 reps, 5#

I hope you’re having a great week!

~Melinda

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Comments

  1. I like the workout but as a personal trainer I would ask did you do any abs on this day and how many days a week are you working out with weights? The only reason I ask is if you are on a 4 day split this workout is fine, but you aren’t hitting any major muscle groups on this day. Below is a 4 day split I would recommend.

    1. Monday – Chest and Abs
    2. Tuesday – Back and Abs
    3. Wednesday – DAY OFF
    4. Thursday – Legs
    5. Friday – Arms and Abs (Bis, Tris, and Delts)

    If you enjoy doing bis and tris together you can do your delts with your legs.

    • I am currently doing a 4-day split but I’m not a big fan of working the abs real often. I’ve never worked them more than 1-2 times per week and I’m completely happy with the way I’ve been doing it. Thanks for you suggestions ~ I’m sure others will find it helpful.

      • Well just remember Melinda you have to change the regimen every 6 weeks to continue to shock the body. Also the abdomen recovers faster than any muscle group in the body. In fact, you can do abs every single day and not over train them. All strength comes from the core! It is good to hear you are doing a 4 day split.

  2. Tonight I’m doing chest, arms, and abs. Many of the exercises I have planned for arms are similar…I wonder if we’re reading the same things?!

    • It’s definitely possible! I’m a loyal subscriber to Oxygen and Muscle and Fitness Hers. Best women’s fitness magazines ever. Fitness RX is okay too but I get headaches reading it because in my opinion, there are too many words and not enough pictures. :)

  3. Melinda,

    Great workout program. Are you a bodybuilder? I’m curious because you’re splits look solid for someone wanting to work on a bodybuilder’s physique. Most of my clients train with a full-body program, high intensity, burn fat and build muscle kind a routine, but it’s nice to see someone working with a traditional split system and still getting solid results.

    What kind of cardio are you doing, or do you eliminate rest as much as possible between sets to try and keep up your intensity?

    Great blog, very impressed,

    The Metabolic Alchemist

    • I’m not a bodybuilder per se’, unless you count me working on building my body at home. I am not a professional and I do not compete. I’ve thought about competing but I’m not at that level just yet. I have a love/hate relationship with cardio. I much prefer to lift weights but I know some cardio is important so I try to do cardio at least 2 to 3 days per week. I like to keep the intensity up on my workouts and I do full-body workouts from time to time – I’m always changing it up because I get bored easily.

      Thank you – your comments are much appreciated. :)

  4. Thanks for this workout, my girlfriend wanted me to find her a great arm workout and this will be perfect. Thanks for sharing!

  5. Looks like a great workout there Melinda, keep it up! If you feel its working and seeing the benefits there is no need to change, only unless you feel its necessary, it being your choice. David decent workout there but i usually have a day off between doing back/biceps and chest/triceps due to fatigue. To the abs discussion, if you still have fat there don’t build on it, just do running to get rid of it :)

    • Thanks and very nice tips! Running to get rid of fat is a must – it worked for me after I had my 2nd baby and I didn’t do many ab-specific exercises at all. Just run, run, run!

  6. This workout is a really great workout Melinda. Even though it is similar to one of my favorite 4 day splits at the gym I still tried it just as you had done and I was quite impressed. Bravo on the regimen and I have even been using it with some of my personal training clients. Thanks so much!

  7. Monique says:

    I found this pretty good push-up called the reptile push up its really challenging but really works out my arms as well as my core thought maybe you would be interested in it! http://www.amandarussellworkouts.com/node/104

  8. i found really impressive information related too body thanks for your such information thanks alot :)

  9. thanks for such information

  10. you are such a nice human can you give link of your facbook page or group?

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