Michelle Obama Arms Workout

Michelle Obama’s Arms Workout

Did you see how much attention Michelle Obama’s arms received in the media? Everybody was talking about how nice and toned her arms are. Ladies, this one is for you! I will give you a quick arms workout and if you stick with it, you can achieve the same look as the First Lady. Don’t forget to pay attention to your nutrition also – exercise and nutrition are a package deal!

Exercise		Manual-Notes (if any)
Seated Dumbbell Arnold Press Sit upright holding two dumbells. Start position: Position DB’sl to ear level with an overhand grip (palms facing back). Press hands up and out laterally above head keeping wrists over the elbows and arms moving parallel to body at all times. Rotate hand during movement so that your palms are back facing forward at the top of the movement. Return to start position. Remember to keep back and head straight in a neutral position – hyperextension or excessive flexion may cause injury. Repeat with other arm. Trainer’s comments:	Sets Reps Weight/ Resistance 1 8-12 2 8-12 3 8-12
Dumbbell Incline Curl 1. Sit on a 45 degree incline bench. 2. Start position: Grasp DB’s with underhand grip (palms facing forward) and allow arms to hang down at sides. Elbows should be close to sides. 3. Flex at the elbows and curl DB’s up to approximately shoulder level. Keep elbows close to sides throughout movement. This exercise may be done one arm at a time. 4. Return to start position. 5. Remember to keep back and head straight in a neutral position throughout movement. Shoulders should be stabilized by squeezing shoulder blades together slightly – only the elbow joint should be moving. Trainer’s comments:	Sets Reps Weight/ Resistance 1 8-12 2 8-12 3 8-12
Seated 1 Arm Overhead Tricep Extension 1) Sit in upright position. 2) Start position: Grasp DB with one hand as shown. Press DB directly overhead. 3) Stabilize shoulder and lower weight moving only at the elbow joint until forearm is parallel to floor. Keep elbow pointing forward throughout movement. 4) Return to start position. 5) Remember to keep back and head straight – hyperextension or flexion may cause injury. Trainer’s comments:	Sets Reps Weight/ Resistance 1 8-12 2 8-12 3 8-12
Seated DB Curl and Press 1. Start by sitting on a bench and holding the dumbells at your sides. Hold the dumbells with your palms up. 2. Curl the dumbells up to shoulder level and then press the dumbells over your head. 3. Return to the starting position and repeat. 4. Keep your abs tight throughout the movement and avoid excessive arching of the lower back. Trainer’s comments:	Sets Reps Weight/ Resistance 1 8-12 2 8-12 3 8-12
Tricep Bench Dip 1. Start by placing your hands on the bench and your feet are on the ground with your legs semi straight. 2. Proceed to bend your arms until they are bent to about 90 degrees. 3. Return to the starting position and repeat for the desired repetitions. Trainer’s comments:	Sets Reps Weight/ Resistance 1 8-12 2 8-12 3 8-12