My Arms Routine (AJ’S EXACT BICEPS AND TRICEPS WORKOUT!!)

The most complete arm workout can be found in our 90 day fitness and nutrition program http://athleanx.com/x/complete-arm-workout

Want to know my arms routine? Today I’ll show you the exact arm exercises for women that I do to build and maintain my arm strength year round. There are actually 2 womens arm workouts in one in this video. That’s because I break my biceps and triceps workout for women into two types: a heavy day I do one week followed by a light day I use the following week. If you want to know how to lose arm fat and lean out and tone your arms, this womens arms workout is ideal for you.

For the heavy version of my arm workout for women, choose a heavy weight that feels difficult to you by the end of 8 reps. Do each of these arm exercises for women for 8-10 reps with very little rest between exercises. Shoot for up to 5 to 6 sets of this biceps and triceps workout depending on your fitness level. If you are a beginner attempting this womens arm workout, you can try to do 1-3 sets of this toned arms workout.

Here are the arms exercises for women that make up the heavy day:

Heavy Day 8 – 10 reps, higher weight (up to 5 to 6 sets)

1) Seated Bicep Curls
2) Narrow Presses
3) Single Arm Concentration Curls
4) Overhead Extensions

For the lighter day of my gym routine, I use a lighter weight that feels challenging but allows me to do a higher quantity of reps. For this womens arms workout, do the quantity of reps described below. Shoot for up to 5 to 6 rounds of this arm workout for women. If you are a beginner you can do just 1-2 rounds of this womens arms workout.

Here are the arm exercises for women that make up the lighter day:

Lighter Day (follow prescribed number of reps up to 5 to 6 sets)

1) Pumps (40 reps)
2) Narrow Pushups (15 reps)
3) Barbell Wide Curls (20 reps)
4) Barbell Narrow Curls (20 reps)
5) Skullcrusher/Narrow Press (15 reps)

For a full length arms workout for women check out our complete Athlean-XX for Women program https://athleanx.com/best-workout-program-for-women/getlean

For the best womens arms workouts and much more subscribe to our YouTube channel https://www.youtube.com/user/womensworkouts