Wednesday, December 7, 2011



Training shoulders & arms are my favorite muscle groups to train. It’s an incredible feeling to look in the mirror and see shapely defined biceps, triceps and shoulders.  Not only do I feel empowered but I’m able to pick up heavy items without straining my body, it’s an incredible feeling to say the least!

I love working my arms & shoulders because the results are so visible, they’re the glamour muscles, it’s highly rewarding to feel & be strong. Not only do sculpted arms look more attractive in my clothes, but it's an awesome feeling to be strong a mother.  I remember vividly when I began increasing my strength years ago I could pick two of my young children at once and put one on each hip, that’s when I knew this was the only way to live.  It was exhilarating to be strong and fit, that was years ago, and I still loving my LivFit Lifestyle.

Training is a must to accomplish transforming your physique, but training alone won’t get the physique which you desire, it also take self disciple in the kitchen.  When you’re training think thoughts of your body as being an


·         Always begin each strength training workout with a 10 minute warm up and stretch before lifting weights and a cool down of stretching post workout. 

·          3 & 5 are the number of sets, 8-12 are the number of repetitions

·         If you want size lift heavy weights 8 to 10 reps, if you want toning lift medium weight 12 to 15 reps.

·         Use the first set as a warm up, use lighter weight and then increase weight. Alternate through biceps, triceps and then shoulder exercises - circuit training.  You can choose to all of the sets below or just choose 3 of each muscle groups to do.


5 x 8-15 Single Bicep Curls with a Hammer Down

5 x 8-15 Single Bicep Curls

5 x 8-52 Single Over Head Triceps Extensions (triceps)

5 x 8-15 Alternating Dumbbell Incline Bench Press Bicep Curls

5 x 20-40 Triceps Dips

5 x 8-15 Alternating Concentrated Bicep Curls


5 x 8-15 Shoulder Press 

5 x 8-15 Dumbbell Flyes (use lighter weights) 

5 x 8-15 Dumbbell bent over Flyes 

5 x 8-15 Alternating Shoulder Press 

5 x 8-15 Arnold Dumbbell Press

         Optional: 20 minutes cardio

If you lift weights at least 3 times a week and eat a healthy, clean diet you will be able to reshape and sculpt your arms of that of your dreams.  You can say good-bye to jiggly under arms once and for all!

Thanks for reading, until next time... Liv Fit! Train Hard! Liv Happy!

Carol Whitaker
Lifestyle Fitness Consultant & Coach
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