Question about arm exercises?

[LeeLee1978]

hello everyone!

I'm lee, 28 , female from ohio.

A trainer told me which arm exercises to do first but I cannot remember. Does anyone know or recommend which ones to do first? (triceps, back, biceps, shoulders?)

thanks!

Lee

[SarahPT]

Hi Lee, welcome!

Are your workouts full body or do you split up your muscle groups? When it comes to upper body, start with the larger muscle groups. Hit back, then chest, shoulders, arms. Keep in mind that you may be hitting biceps and rear delts on back exercises, and triceps and front delts on chest exercises. So you may not need to hit them directly, or at least not much.

I hope that made sense, and let me know if I can help at all.

Sarah

[LeeLee1978]

Thanks Sarah

I try to get to the strength training classes 1-2x a week. I like to do those instead because it's someone telling me what to do and at a consisent pace. I get soo bored with the weight machines but if I miss a class I will use the machines but I always feel like I don't have a good enough routine.

So, should I do the following...

-Back (lat pull down 3 sets?)
-Push ups then Chest machine (2 or 3 sets of 15?) or dumbells?
-Shoulder machine (2or3 sets of 15?)
-Biceps dumbells and machine with 2-3 sets of 15?
-Triceps dumbells and machine with 2-3 sets of 15?

Am I missing anything and should this take about 30 mins?
That's what I generally do

I've scuplted a significant amount in the classes over the past year but looking to really get some more fat off arms. I'm fine on the cardio and use the crosstrainer with arms about 2x week 45 mins.

Here's a recent pic



I've lost almost 50 but I still have fat on arms amongst other places lol so I'm still trying to loose 25 more. Should I increase weight training to 3 days a week (2 classes and 1 day weight machines)?

thanks Lee

[SarahPT]

That's a great picture!

Actually, for strength training using free weights (dumbbells and barbells) are a better choice. The larger muscle groups such as back and chest need more work than the smaller muscle groups, such as biceps and triceps don't need as much to be worked thoroughly. Also, keep in mind that, dpending on the exercise, when you do back you are often working your biceps and when you do chest you are working your triceps and shoulders.

I noticed you aren't working your legs? Even if you are happy with them it's beneficial to work all muscle groups. Abs as well.

Here are some example exercises:
Barbell rows--they hit lats, traps, biceps, and rear shoulders.
Dumbbell chest press--they hit chest, front shoulders, triceps
Overhead dumbbell press--all of the shoulders and tricpes
Upright rows--upper back and shoulders
Squats--quadiceps and glutes
Straight leg deadlifts--hamstings, glues and lower back.

You can do a good workout hitting each muscle group, 2 sets of each exercise. Twice a week is fine, but three times a week is very effective.

If I can help you any more please let me know!

Sarah

[LeeLee1978]

Thanks for your input Sarah. Yeah, I was just a lil confused on the arms. I only refered to what I was I doing for arms since I was trying to figure out what arm exercises to do in what order. So, I didn't think including leg exercises was necesary. But thanks for the added input!

Lee