STYLETHREAD -- LET'S TALK SHOP!

SheilsBabe · BCBG

I want hot arms!

crystal · Kate Spade

here's my upper body routine (i'm not that concerned about my upper body, but i definitely feel this the next day):

tricep machine (has handles that perpendicular to ur face that u grab & push down, i do 3 sets of 10 reps of 30 lbs & the next day i am sore!)

row machine (u do this too, so no big news flash here... i do 3 sets of 10 reps of 50 lbs)

bicep machine (same as tricep machine except u pull instead of push, 3 sets of 10 reps of 12 lbs )

Dizzy · Marc Jacobs

I like Power Sculpting for Women - I think most bookstores have it. It has a lot of great routines for arms.

poptart · Coach

The routine that my trainer gave me for my triceps is awesome. I do:

Tricep dips (this is the exercise Crystal described. I do them on the assisted pull-up machine at my gym)

Tricep pulldowns (this one uses the rope that is shaped like a V and attached, usually, to a tall set of weights)

Tricep extension, I think it is called (you lay on your back on a bench, hold a dumbell with both hands above your chest with your arms straight and the dumbbel vertical, not horizontal, and without bending your arms you lower your arms -with the weight-back behind your head)

gosh. describing these exercises is hard.

Patricia · BCBG

My weight routine consists of 3x12: shoulder presses, military presses, lateral rear raises, side lateral raises, anterior raises, assisted pullups, and dips.
And I do yoga at least once a week. (That should be way more, but I'm a bum.)

daiz519 · Dooney & Bourke

I hate doing weights, I think it is boring so I only do that stuff every now and then. BUT if you want to try something fun I'd suggest kickboxing. I do the 1 hour class at my gym, hitting the heavy bags (so you'd have to get gloves and wraps for your wrists). Anyhow, it is a great workout for arms (and back and legs and abs and everything for that matter). Plus he has us doing a lot of push-ups in between each combo.

I also like the Lotte Berk muscle eats fat video--it's a fun way to do resistance and weight type stuff. If I do end up doing stuff at the gym it is stuff that everyone else has mentioned (tricep kickbacks, tricep machine, row, bicep curls, chest press on a swiss ball which is a double wammy cuz you have to hold up your butt and utilize your abdominals to keep you up). Also if you want to change your tricep exercises, a trainer once had me do my tricep extensions while leaning on a swiss ball which made it harder. Hope that helps...have fun with it!

Joina · Kenneth Cole

quote:
Originally posted by: daiz519
"I hate doing weights, I think it is boring so I only do that stuff every now and then. BUT if you want to try something fun I'd suggest kickboxing. I do the 1 hour class at my gym, hitting the heavy bags (so you'd have to get gloves and wraps for your wrists). Anyhow, it is a great workout for arms (and back and legs and abs and everything for that matter). Plus he has us doing a lot of push-ups in between each combo. I also like the Lotte Berk muscle eats fat video--it's a fun way to do resistance and weight type stuff. If I do end up doing stuff at the gym it is stuff that everyone else has mentioned (tricep kickbacks, tricep machine, row, bicep curls, chest press on a swiss ball which is a double wammy cuz you have to hold up your butt and utilize your abdominals to keep you up). Also if you want to change your tricep exercises, a trainer once had me do my tricep extensions while leaning on a swiss ball which made it harder. Hope that helps...have fun with it!"

Totally agree on the kickboxing. It really works your arms (I def see difference)

jen · Kate Spade

I do two upper body weight days a week here they are:

#1 Biceps, back. 3 sets of 8-10 reps bicep curls with 15-20 lbs weights, cable curl with 30-45 lbs, and either hammer curls on the cable or straight bar curls. I lift until I max out. For back I do trap raises (front and side usually only 10 lbs. weights), lower back extension, pull-ups, seated cable row.

#2 Triceps, chest, shoulders. I do tricep dips, push-downs, skull-crushers. I also bench press using 20 lbs weights and I do this on a flat bench and incline. Then I'll do the chest press machine. For shoulders I do shoulder raises using 15 lbs. weights and also the shoulder machine. For all this I also do 8-10 reps, 3 sets.

The #1 mistake I see women do when it comes to weight training is thinking that they will get results using low weights, high reps. I used to think that low weights will 'get me toned, not big' and it really just did nothing for me. Heavy weights have worked the best for me, so just don't rule that out. Also, the majority of weight training should be down with free weights, they're harder than machines. Oh, also, don't rush through sets. Go slooooow, feel the burn, don't use speed, use your muscles! Don't clank those weights together, use control. Use right form too. 20 horrible curls are worse than 5 good curls! HTH Let me know if you have any more questions, I live for this stuff......yes...I have no life.

Lola · Dooney & Bourke

I do about 2 -3 exercises per bodypart

biceps - alternating dumbell curl, hammer curl, bicep curl on machine

triceps - dips on weight assisted machine, rope pulldown, v-bar pulldown, or tricep kickbacks

shoulders - arnold dumbell press, lateral raises, front raises

back - lower back extention, row, lat pulldown

chest - bench press, incline dumbell fly, chin ups (do these work chest or back or both? I'm always confused on that :P )

Every week I group it differently. Usually I group bi's and tri's together and then do the other three another day.

-- Edited by Lola at 16:45, 2005-02-25

bex · Chanel

2 exercises my trainer gave me that keep my arms HOT HOT HOT

1. tricep dips. i sit on the bench and place a chair about two feet away and put my legs on it with one foot crossed over the other. i then dip 15 times 3 times each. i also add a 10 lb weight onto my legs. but all of this might be too much for you (depending on your strength) if so, just eliminate the weight or eliminate the chair altogether and start out with your feet on the floor...

2. push-ups. i do them with my legs spread out about 2 1/2 feet apart. make sure you go all the way down. i do 2 sets of 15 for this exercise...

good luck!

lynnie · Chanel

Have you ever tried doing the worm on your living room floor? Every time I do that I realize how out of shape I am and my arms hurt. It also makes for great amusements. I recommend the worm, 3 sets, followed by pushups, 3 sets if you can't get to the gym

SheilsBabe · BCBG

As always, you girls give such awesome advice! I'm definitely going to try out some of these routines...and jen, thanks for the tip on using heavier weights - I was doing the lighter resistance/more reps routine for a while but I think I'm going to change that. lynnie - what exactly is the worm? Is that were you wriggle accross the floor with your arms at your sides?

lynnie · Chanel

yes. I think its hilarious. but it actually is an awesome workout! I do this whenever i am hyper. Just don't try jumping down to the ground until you are stronger or you'll bust your chin (yes, i know from experience). Lie on the ground to start.