Bride Arms Workout

As the 5 month mark to the wedding drew closer I realized I had better get myself to the gym. Specifically I needed an upper body/arms workout to get the best bride arms for my strapless dress.

See, like most women, I hate my arms and never wear anything strapless, sleeveless, or even remotely showing any skin above the elbow. With a wedding dress you really don’t have that option. Yes, I’ve seen long sleeved dresses, lace cap sleeves, and gauzy wraps but c’mon man, it’s time for me to get ripped in the gym without a fallback garment to cover my shame on my wedding day.

Well the solution was actually easy. John has worked on chiseling his arms for the past several years (exhibit A, exhibit B) and I knew he’d put me on an express train to The Gun Show. (Or the express train to White Castle: exhibit A, exhibit B).

The next Monday I had the following plan drawn up for me by The Best Fiance ever and have been following it for 3 weeks now. I can already see and feel a difference. My biceps are coming along nicely and my strength has increased dramatically.

A few notes before you read the actual workout:

- You don’t need to belong to a gym to do this stuff. One set of 10 lb. hand weights at home is enough. There is one exercise on a machine and you could omit it if you didn’t have access to a lat pull down machine.

- The lack of weight training machines is intentional. With free weights you use your own body as resistance, target stabilizer muscles, and focus on fixed movements. Also note that many of these exercises are compound exercises which means they target one or more muscle group in one movement (i.e. more bang for your workout buck).

- It seriously doesn’t take that long. Each day consists of 3 sets with 14 reps of each. It takes me around 20 minutes to complete a whole routine.

- To build muscle, gain definition, and increase strength you have to do the whole shebang every week. You must make time 3-4 days a week for weight training. Once a week ain’t gonna cut it here.

- The benefits of weight training, especially for women, are tremendous. The effects on metabolism and fat burning is reason enough to do it not to mention increased strength and improved posture.

- I tried to find a video or explanation of each exercise. Forgive my MS Paint renditions. If you have any questions comment here or email me!

Bride Arms Workout

Day 1 – Chest and Back

Three sets of 14 reps – Chest Flies with 10 lb. weights
Three sets of 14 reps – Standing Rows with 10 lb. weights
Three sets of 14 reps – Incline Press with 10 lb. weights
Three sets of 14 reps – Lat Pulldown with 60 lbs. (machine exercise)

Day 2 – Arms

Three sets of 14 reps – Standing Curls with Twist with 10 lb. weights
Three sets of 14 reps – Shoulder Raises (lateral or forward, I alternate) with 8 lb. weights
Three sets of 14 reps – Tricep Straighteners with 10 lb. weights
Three sets of 14 reps – Wings with 10 lb. weights

Day 3 – Toning

Four sets of 14 reps – Isolation Curls with 10 lb. weights
Four sets of 14 reps – Straight Shoulders (like Shoulder Raises, lateral or forward, only you don’t put the weight down) with 8 lb. weights

At Home Weekend Weights

This is the bonus round. John designated this “at home” because I do the majority of my weight lifting at the gym during the work week but these are all things I can do at home with my hand weights.

Three sets of 14 reps – Standing Curls with Twist with 10 lb. weights
Three sets of 14 reps – Standing Rows with 10 lb. weights
Three sets of 14 reps – Shoulder Raises (lateral or forward) with 8 lb. weights
Three sets of 14 reps – Tricep Straighteners with 10 lb. weights

Thoughts?? If you try this out, let me know!

About Domestocrat

I'm a lady who enjoys photography, football, cooking, long drives with the windows down, This American Life, cereal, going to shows, scarves, kettlecorn, Gwen Stefani, yoga, my nephews, my cat Reggie, and my home: Boston.
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9 Responses to Bride Arms Workout

  1. jschweon says:

    I am TOTALLY doing this Kim!!!! Thanks!!

  2. Karen says:

    I also LOVE this one:

    http://www.womenshealthmag.com/fitness/advanced-arms-workout

    I just started doing Tony Horton’s Women’s Health advanced core workout too, and my obliques are KILLING me. I’m loving it!

    http://www.womenshealthmag.com/fitness/tony-horton-0

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