Great shoulders and arms make the man and woman. If you're a man a pair of strong sculpted shoulders and arms can make you look great in that tank top, short sleeve shirt, dress shirt or Jacket. Great shoulders and arms aren't only for men, lean tight arms look awesome on women as well. Nicely toned arms look great whether you want to relax in a tank top, t-shirt, blouse or hit the town in your favorite dress. Good looking shoulders and arms are always appreciated by both sexes; who doesn't love them?
Of course you might figure that having a nice pair of arms and shoulders are only for the Spring and Summer months when you're walking around in a nice polo shirt, or when you are shirtless on the beach. Great arms and shoulders look great during any season, even if your are bundled up in your favorite sweater or wearing your favorite blazer you can't hide these areas, especially your shoulders. Tailors understand this and often add a little bit of hidden padding into clothing to accentuate the shoulders. They understand that a great pair of shoulders and arms make the waist look smaller, the body more tapered, the body taller, and more attractive.
If you're a guy interested in building a strong and sculpted set of shoulders and arms, or a lady interested in tightening up your shoulders and the rear of your arms here is the program for you.
Great arms are easy to build once you understand a few key factors
Factor 1. Maintain proper exercise form for each and every repetition that you perform. Always lift and lower the weight under control without throwing or bouncing. take 2-3 seconds to lift and 2-3 seconds to lower the weight.
Factor 2. Use a level of resistance for each exercise that challenges you to complete all the repetitions for that exercise in good form. This means that if you are selecting a level of resistance for an exercise, choose a weight that makes it challenging to complete the last 3 repetitions of your set in good form. The last few challenging repetitions of an exercise stimulate are the productive.
Factor 3. Be progressive. This means add a little bit of resistance or more repetitions from week to week. When you can complete the top range of repetitions for an exercise increase the resistance. Lift an extra pound or two from week to week and you'll get the arms and shoulders you want in no time. Once you are happy with your arms you can easily maintain them by keeping the resistance and repetitions for each exercise the same.
Factor 4. Warm up sufficiently. Jump on a cardiovascular piece of equipment or go for a brisk walk for 5-10 minutes before performing this routine. Use a moderate resistance for your first round of each exercise. For the second and third rounds increase the resistance so it is challenging to complete the prescribed repetitions.
Factor 5. Back up this plan with weight training for the other muscles of the body, cardiovascular exercise, good nutrition, and rest. The addition of these other important factors will speed up your progress dramatically.
Factor 6. Where indicated you will go from one exercise to the next with no rest. For these exercises set up the two exercise in close proximity. For the overhead press and side dumbbell raise combo grab a pair of dumbbells and bring them over to the overhead press station. For the barbell curl and bench dip combo bring a barbell over to the bench where you will be performing the bench dips. This will insure that you will be able to perform the combinations with no rest between exercises.
Okay here goes Ladies and gents, Complete the following program twice a week on 2 days that are as far apart as possible (Monday and Thursday, or Wednesday and Saturday for example.
Great Arms and Shoulders plan
Combo 1.
Overhead press 8-10 repetitions with no rest go to next exercise
Side dumbbell raise 8-10 repetitions with no rest go to next exercise
Upright barbell row 8-10 repetitions
rest 90 seconds and repeat 2 more times
Combo 2.
Barbell curl or dumbbell curl 10-12 repetitions with no rest go to next exercise
Bench dip 10-20 repetitions
rest 90 seconds and repeat 4 more times
Biceps pulldown 10-12
rest and repeat 1 more time
Follow this awesome program to the letter and in a few weeks you will start seeing your shoulders and arms becoming tighter and more sculpted.
Exercise descriptions
Overhead press
This exercise sculpts and strengthens the muscles of the shoulders and upper arm. This exercise also works the chest to some degree. Place your upper back against an incline bench set at approximately 65-70 degrees to the ground. Grab the bar slightly wider than shoulder width. From this position look up slightly and press the bar over your head. When your elbows are locked out reverse the motion under control, stopping the motion when the bar is at chin level. These can also be done with a barbell or with dumbbells.
Side dumbbell raise
This exercise works the side of the shoulders creating a more tapered look to the body. Grasp two dumbbells and hold them at the sides of your legs. Your elbows should be slightly unlocked. In a controlled manner raise both dumbbells out to your sides, pause at shoulder height. Reverse the motion, lowering under control.
Barbell Upright row
This exercise effectively works the front, side of the shoulders along with the trapezius. Upright rows also build the upper and lower arms. Grasp a loaded barbell in front of you with a grip slightly less than shoulder width apart. Standing erect pull the barbell up to mid-chest level without swinging the barbell. Pause at mid-chest level for 2 seconds, and lower under control until your arms are straight. Pause then repeat.
Barbell curl
The barbell curl is an excellent exercise for the front of the upper arm and the forearms. Use a straight barbell for this exercise. If you have wrist or elbow issues use dumbbells. Grasp the barbell about shoulder width apart with your arms straight. Your palms should be facing forward. Keeping your back straight pull the barbell upwards towards your shoulders while keeping your elbows down. Lift the barbell, without swinging, under forceful control. Pull until the barbell reaches chin level. Immediately reverse the action under control, bringing the bar down until your arms are straight.
Bench dips
This exercise is one of my favorites, it sculpts and strengthens the back of the upper arms and shoulders. Sit on a flat bench with your arms at your sides, grasping the sides of bench with your palms facing down. Bring your feet forward so your legs are straight in front of you. Bring your butt off the bench by straightening out your arms. Bend your arms under control, keeping your back close to bench. Keep descending until your upper arms are parallel to the floor. Reverse the action by pressing back upwards. If these are easy for you, put your feet up on another bench to increase difficulty. If these are difficult bring your feet a little closer to you.
Biceps pulldown
This exercise is very good for carving definition into the front of the upper arm, forearms and rear shoulders. Other muscles that are worked is the upper back and the abdomen. Grasp the overhead bar with a shoulder width grip and sit down in the seat of the machine. Keeping your back flat, pull the bar down in a controlled but forceful manner, pulling the bar down to eye level. Once at eye level immediately reverse the motion with control, stopping when your elbows are almost locked out.
For effective strategies on not only getting your arms and shoulders in shape but your overall body check out my books and DVD's. (Click here to go to)
