MizFit training: biceps, triceps, & shoulders.

Now I’m curious: do you have a specific arms workout? would you share? I want your arms.

First?  Totally not my plan when I blogged about the sleep question on Monday.

Next? Thank you.

To my parents’ chagrin Im renown for saying what amazing intellectual genetics they gave me but the structural/physical? Not so much.

When I taught swimming lessons for kids I clearly recall a number of them who, at age 4, already had lil emerging muscles (!).  You could just tell that they’d be buff boys & girls merely by virtue of their genetic gifts.

I was never that girl.

For me any muscle I have (arms included) is a result of three things and, if I let one piece of the tripod fall by the wayside (especially as I age. 90 shopping days left People!), then the whole things kindasorta crumbles.

As a result my answer to the question is twofold: the general & the specific.

Overall my biceps, triceps & shoulders are a result of the THREE C’s:

(I know how tempting it is to skip over old linked posts. That said, I really do believe if youre curious at all about my training the two Ive linked above are KEY.)

Ive exercised consistently for the past 17 years.

A little cardio a day.

A little weights a few times a week.

A lot of meditation.

A smattering of stretching.

(lottsa bumbum rolling)

CONSISTENTLY.

Ive eaten clean/intuitively for the past 17 years (which, if you follow me on Twitter, you know includes some intuitive forays to places like Fudruckers & Marble Slab Creamery).

I aim to do cardio 6 days a week (which for me means I end up doing about 5).

I prefer to do less (30 min) more frequently (intervals) rather than longer stints.

When I started lifting weights I quickly learned that, for my body-type, I could possess all the muscle in the proverbial world—but if I carried around a lot of excess bodyfat you couldnt tell.

Do you have a specific arms workout?

I lift arms once a week and, due to time constraints, I tend to break my routine down into little parts.

I want to be finished lifting in 20 minutes (I dont talk. I preplan my workout) so I typically lift biceps one day & triceps/shoulders  another.

Biceps:

The most important piece of my routine is mixing up the way I lift. Each workout includes one free weight (love these), one cable (this one isnt me. Dont rest at the bottom of the movement as this guy does!)& one machine.

For me it is less important what the specific exercises are right now (Im not getting ready to compete) and more important that I keep my muscles confused.

Triceps:

The same principle applies here. I typically do one free weight exercise, one cable or resistance band, and one machine.

Shoulders:

I am a little different on this one and it’s mainly by virtue of how little time I have. I only lift side deltoids. I hit my front deltoids when I lift chest & my rear when I train my back.

**whew. I know, People. That was a longass post & it’s the edited version**

In an arm-shaped nutshell that’s me.

And Ive merely scratched the proverbial surface of all questions which flooded my in-box after Monday’s sleep post.

Now you.

Curious about my opinion on sets & reps?

Want more specifics about my workout?

Have a routine you want to share (pleaseplease!!)?

Beg to differ with my entire arm shebang?

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