Who said that only guys should work out their arms? Find out why every lady should train biceps and triceps for strong and beautiful arms! Moderately embossed arms with delightful contours are an ideal addition for the figure of your dreams.

With their help you will be irresistible in a dress without sleeves, and in a tight T-shirt! Strong biceps and triceps are an important element of a harmoniously developed figure. In addition, they will help you become stronger.

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This training is ideal for those women who have never trained their arms or need a new, more effective plan of training. Without a shadow of a doubt, take a barbell or heavy enough dumbbells and start this great workout:

Alternate Incline Dumbbell Curl. 4 sets, 12 Reps.

Triceps Pushdown. 4 sets, 12 Reps.

Barbell Curl. 4 sets, 21 Reps.

Push-Ups - Close Triceps Position. 4 sets, 12 Reps.

EZ-Bar Curl. 1 set, 100 Reps.

Cable Rope Overhead Triceps Extension. 1 set, 100 Reps.

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Rest 30-60 seconds between sets. If you are very tired, after the set, you can take an extra pause. After the completion of this workout, your muscles will literally be filled with blood. If the task begins to seem unbearable, safely decrease weight and keep moving forward. Try not to relax too much between sets.

Do not be afraid to lift heavy weights. Believe us: your arms will not start tearing out of the sleeves outside, for this, there is too little testosterone in the body of a woman. Even the coolest guys know that it is possible to pump up the muscles of the arms only at the expense of long and persistent trainings.

You should understand that by training your arms, you will also train other muscles - breasts, back, trunks. So do not worry if, after the training, you feel not only the muscles of the arms, but also the whole body. You also need to understand that your muscles need rest. So, it is the best idea to perform this workout three times a week.

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#1. Alternate Incline Dumbbell Curl

Credit: BetterMe

Credit: BetterMe

#2. Triceps Pushdown

Credit: BetterMe

Credit: BetterMe

#3. Barbell Curl

Credit: BetterMe

Credit: BetterMe

#4. Push-Ups - Close Triceps Position

Credit: BetterMe

Credit: BetterMe

#5. EZ-Bar Curl

Credit: BetterMe

Credit: BetterMe

#6. Cable Rope Overhead Triceps Extension

Credit: BetterMe

Credit: BetterMe

BetterMe App helps you increase your self-esteem and achieve your personal goals by opening the doors to the world of fitness and healthy lifestyle.

Try it now to see the best version of yourself as soon as possible.

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The BetterMe Team is by your side throughout your fitness journey! Stay motivated and you can achieve your goals. If you are struggling with your motivation have a look at one of our many articles for inspiration.

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