Tickets to the Gun Show: Biceps & Triceps Workout

Summer is finally here! It’s time to show off your arms in tank tops, swimsuits, and strapless sundresses! Need to do a quick tone-up to make sure your arms are ready for some attention? No problem; here are 8 exercises to tone up those biceps and triceps to make sure you look fabulous this season. Everyone will want tickets to your gun show! Do each move as directed, and repeat this circuit two or three times to get great results! All you will need is a set of dumbbells (or a couple sets of different weight) and an optional chair and mat.


Move #1: Dips

For this move, you can use a chair, or just do the move on the ground. I recommend using a chair to make sure you have proper form. Begin seated on the chair with your palms on the seat next to your legs. Your fingers should be pointing forward, curling under the seat. Your knees should be at a 90 degree angle. Lock your elbows and straighten your arms as you shift your weight onto your feet. Walk your feet out away from the chair to keep your knees at a right angle. Bend your elbows to a 90 degree angle, dropping your glutes below the seat of the chair. Then, use your triceps to pull yourself back up, straightening your arms. Do 20 dips. To make this more challenging, fully extend your legs, resting all your weight on your heels.

Move #2: Kick Backs

Hold one dumbbell in each hand. With feet hip width apart, bend at the waist as far as possible, but not past 90 degrees. Keep your elbows tucked in at your sides, and extend your arms completely straight. Then, return the arms to the bent position. Do 15 reps.

Move #3: Extensions

Hold either one light dumbbell in each hand, or hold one heavy dumbbell with both hands. In a standing position, extend your arms straight overhead. Carefully bend your elbows, lowering the dumbbell behind your head. Keep your elbows steady, and straighten your arms back overhead for one rep. Do 15 extensions.

Move #4: Push-ups

Get into a regular push-up position. Then, move your hands close together, making a triangle with your pointer fingers and thumbs. Bend your elbows and keep your core tight as you lower down and come back up. You might want to do these push-ups on your knees since they will be more difficult. Do 10 push-ups.


Move #5: Traditional Curls

Hold a medium weight dumbbell in each hand with your arms down at your sides. Your palms should be facing forward. Keep your elbows pulled in close to your rib cage. Slowly bend your elbows, bringing the dumbbells up to your shoulders, and lower them back down to starting position. Do 20 curls.

Move #6: Hammer Curls

This move is just like a traditional curl, except when holding the dumbbells at your sides, your thumbs should be facing forward with your palms facing your outer thighs. Do 20 curls.

Move #7: Wide Grip Curls

This move is almost like a traditional curl as well. Hold the dumbbells at your sides, but turn your palms facing outward from each side. Your arms will curl from the sides of your body, working the inner head of your bicep, so it might be more difficult. Do 20 curls.

Move #8: Servers

This move will look like you are serving a tray to someone. Hold a light dumbbell in each hand. Bend your elbows to 90 degree angles. Slowly push the dumbbells forward, straightening your arm to shoulder level (parallel to the floor). Then, release and return to the bent elbow position. Do 15 servers.

I hope you enjoy this workout! Don’t forget to flex for friends anytime you have a chance. Not only do you get a little bonus workout every time you flex, but you get to show off all your hard work! Flexing is one of my favorite hobbies, along with selling tickets to the gun show!


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