A Babe's Guide To Bulging Biceps & Smoldering Shoulders

A Babe's Guide To Bulging Biceps & Smoldering Shoulders

Tone your arms with this killer workout.

Here are some of my favorite bicep and shoulder workouts! I have listed each exercise with a suggested amount of reps. If you can't do that many reps, don't worry! Everyone starts somewhere. A good rule of thumb is if you are increasing your weight, aim for fewer reps and if you are using a lighter weight go for more reps. You can also use this to mix up your workout by doing one set with heavier weight and less reps and the next with lower weight and more reps.

Use these exercises to design your own workout. You can choose three of each and perform each set four or five times or work your way through all of them.

For this entire workout, you can either measure your reps by number or by time. For example, you can complete 20 reps, or curl for 30 seconds or a minute. I prefer to use reps instead of minutes, but timing yourself is a great way to mix up your workout so you don't feel you're doing the same thing every time. You can also push yourself by curling for an extra ten seconds past your set time (curling ten seconds past your one minute rep time).

1. Bicep Workout.

a) Reverse curls using a barbell (see photo).

Complete 15-20 reps.

b) Behind the back bicep curls.

Holding two dumbbells, curl with your right arm and then your left and then bring both weights behind your lower back. Bring the weights forward again to curl with each arm.

Complete 30 reps.

c) Count-up curls.

Holding a dumbbell in each hand curl with your right arm then your left. Then curl twice with your right and twice with your left, three with your right and three with your left and so on until you reach ten. Go with a lighter weight on this one, once you get up to seven and eight you really start to feel it! If you're really up for a challenge count up until ten and then work your way back down to one.

d) Curls with the barbell.

For this you can do wide grips, medium grip and close grip. Complete ten reps with your hands at the far ends of the barbell, ten with your hands at a normal grip in the middle and then ten with your hands close together in the center of the bar.

e) Concentrated curls.

Sit on the edge of a bench with your elbow against your knee and slowly curl a dumbbell. Aim for eight to ten reps and really focus on form and curling slowly.

2. Shoulder Workout.

a) Front raises.

You can do this with the weight horizontally in front of you (as pictured), or vertically in your hands. Remember do not swing your arms, but focus on using your shoulder muscles and not to raise the weight past your shoulders.

Complete 20 reps.

b) Side raises.

Complete 20 reps.

(Remember not two swing your arms, rather focus on your shoulders. Do not raise the weight past your shoulders. When raised, your arms should be straight out at your sides.)

c) Plate raises.

Sit on the edge of a bench holding a plate. Starting with the plate below your knees as your sitting (back straight) raise the plate up to about chest height using only your shoulder muscles. Do not swing the plate up. Keep your arms extended and work your way up slowly. Hold the plate at your chest for a moment and then slowly lower it back down.

Complete 10-15 reps. You can also complete this standing up which is a little more challenging.

d) Landmine shoulder press.

Set up a squat bar against a wall and add a weight of your choice to the end facing you. Lift the bar into the air holding it at chest height. Press upwards using either one or two hands to just above the head.

e) Shoulder circles.

Hold a plate in your hand (use either 2.5 lbs or 5 lbs) and with your arm out straight make small circles with your arm. Complete 15-20 (this is a good exercise to time yourself for too.) Then go the opposite direction with the same amount of reps. Then make larger circles going one direction for 15-20 reps and then go the opposite way. Switch arms.

f) Rope.

Using the rope, swing with each arm up and down. There are three variations for this exercise.

Make sure the rope is taut and you are slightly bent over the rope, almost in a squat position (photo 1). Time yourself for 20 to 30 seconds.

Next, hold the rope and swing it moving your arms in and out. (Photo 2). Time yourself for 20 to 30 seconds.

Finally hold the rope while doing jumping jacks.

(Photo 3). Either complete 20 jumping jacks or time yourself for 30 seconds.

Cover Image Credit: http://quotesgram.com/best-female-fitness-motivation-quotes/

Popular Right Now

I'm The Girl Without A 'Friend Group'

And here's why I'm OK with it


Little things remind me all the time.

For example, I'll be sitting in the lounge with the people on my floor, just talking about how everyone's days went. Someone will turn to someone else and ask something along the lines of, "When are we going to so-and-so's place tonight?" Sometimes it'll even be, "Are you ready to go to so-and-so's place now? Okay, we'll see you later, Taylor!"

It's little things like that, little things that remind me I don't have a "friend group." And it's been like that forever. I don't have the same people to keep me company 24 hours of the day, the same people to do absolutely everything with, and the same people to cling to like glue. I don't have a whole cast of characters to entertain me and care for me and support me. Sometimes, especially when it feels obvious to me, not having a "friend group" makes me feel like a waste of space. If I don't have more friends than I can count, what's the point in trying to make friends at all?

I can tell you that there is a point. As a matter of fact, just because I don't have a close-knit clique doesn't mean I don't have any friends. The friends I have come from all different walks of life, some are from my town back home and some are from across the country. I've known some of my friends for years, and others I've only known for a few months. It doesn't really matter where they come from, though. What matters is that the friends I have all entertain me, care for me, and support me. Just because I'm not in that "friend group" with all of them together doesn't mean that we can't be friends to each other.

Still, I hate avoiding sticking myself in a box, and I'm not afraid to seek out friendships. I've noticed that a lot of the people I see who consider themselves to be in a "friend group" don't really venture outside the pack very often. I've never had a pack to venture outside of, so I don't mind reaching out to new people whenever.

I'm not going to lie, when I hear people talking about all the fun they're going to have with their "friend group" over the weekend, part of me wishes I could be included in something like that. I do sometimes want to have the personality type that allows me to mesh perfectly into a clique. I couldn't tell you what it is about me, but there is some part of me that just happens to function better one-on-one with people.

I hated it all my life up until very recently, and that's because I've finally learned that not having a "friend group" is never going to be the same as not having friends.

SEE ALSO: To The Girls Who Float Between Friend Groups

Cover Image Credit: wordpress.com

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Internet outraged at Delhi Aunty for Sl*t Shaming

Public outrage - justified or an overreaction?


When the topic of sexual violence against women arises, women are often held responsible - because of how they dress, or how they behave, or even if they have a voice. A recent incident in Delhi showed that the mindset of people has not changed. In a video posted by Shivani Gupta, a middle-aged woman is seen defending her claim, "Women wearing short dresses deserve to be raped."

This backward mentality surrounding rape and rape culture is horrifying to see. The middle-aged woman first shamed them for wearing short clothes and when she was confronted, she told them "they deserved to get raped." She made things worse when she told other men in the restaurant to rape such women who wear short clothes.

Shivani and her friends later confronted this woman while taking the video. They wanted a public apology for her statement and followed her around. The older woman stood by her statement. Fair enough. They felt threatened by her statements and wanted an apology for her actions. The older lady, however, was brazen about her ideologies and refused to apologize. In fact, she threatened to call the cops for harassment.

The woman who made the regressive statements. Shivani Gupta

While the anger and outrage by the women who uploaded this video are justified, several questions are being raised on whether the older woman was later harassed for her statements. Public shaming is not the way to solve this issue.

"We cannot dismantle a culture of shaming by participating in it." - Rega Jha.

Now, I believe that nobody must engage in victim shaming. Nobody has the right to police the outfit one wishes to wear. It is astonishing to believe that even in the 21st century, people still believe that an outfit determines the morality and character of a person. That older woman was wrong to sl*t-shame the girls for wearing what they want. That being said, even though what that woman did was horrible, public shaming will not work. It will not change the mindset behind these ideologies. What that older woman did was akin to bullying. Publicly shaming her, stalking her facebook account or posting comments or by coercing her, you are also behaving in the same manner of bullying.

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