Thanks for posting these. I'm probably going to be wearing a halter or strapless dress and my arms need some serious toning. I do a triceps machine at the gym three days a week but this should speed up the process!
CRICKETRO 9/4/06 7:53 A
i soooooo needed these! thanks
YEAH4ME 9/2/06 11:46 A
I found this on the knot, and have had really great results in just a little over a month. All you need is dumbells and I've found I can do it while I watch TV at night. Hope it helps someone else:
Arm Exercises from In Style Weddings
Do one plan each day, three sets of each exercise. Beginners should use a 2 or 3 pound weight, if you're more advanced use a 5-8 pound weight.
Plan A
1. Front and back arm circles Hold a weight in each hand. Raise your arms out to your sides, parallel to the ground to make a capital T with your body. Make small circles with the weights. Do 25 reps, then reverse the circles.
2. Upper-body choppers Hold a weight in each hand, palms facing inward. Raise your arms out to the sides, parallel to the ground, to make a capital T with your body. Bring both fists in to your upper chest, then extend back out to the sides. Repeat 25 times.
3. Basic tricep kickbacks With a weight in each hand, arms down at your sides and elbows in, bend forward at a 15 degree angle. Extend both forearms straight behind you so they are parallel to the floor. Return to the start position. Do 12 reps.
4. Standing chest flies With a weight in each hand, raise arms to the sides with palms facing in. Bend elbows slightly and bring the weights to meet in front of you. Return to start position. Repeat 12 times.
Plan B
1. Bicep curls Hold a weight in each hand. With arms at your sides, fists facing front and elbows at your sides, fists facing front and elbows tucked at your waist, slowly bend elbows and raise the weights up to your shoulder and back down. Repeat 12 times.
2. Push ups Repeat 15 times.
3. Shoulder presses Stand with a weight in each hand, raise arms out to the sides, palms up, parallel to the ground, then bend elbows 90 degrees so fists are pointing skyward. Raise the weights to touch above your head. Return to starting position. Repeat 12 times.
4. Bent-over rows Hold a weight in each hand. Bend forward from your hips about 45 degrees. Arms should hang loosely by your sides, fists facing in. Pull the weights up to your hips while bending the elbows. Hold a moment, then release. Repeat 12 times.
Plan C
1. Front arm raises Begin with arms by your sides, palms facing your legs, a weight in each hand. Raise your arms straight out in front of you until parallel to the ground and shoulder-width apart. Return to starting position. Repeat 12 times.
2. Lateral arm raises Begin with your arms by your sides, fists facing your legs, a weight in each hand. Raise arms out to the sides, making a capital T, then lower arms back to the starting position. Repeat 12 times.
3. Overhead extensions Grip a single weight in both hands. Raise your arms above your head, fists facing backward, and bend your elbows so the weight grazes your shoulder blades. Straighten and bend your arms to raise and lower the weight. Repeat 12 to 20 times.
4. Flat bench presses Lie on a bench and grip a weight in each hand. With arms out to the sides, bend elbows to a 90 degree angle, so fists point upward. Raise arms so weights touch above your chest. Return to start. Repeat 12 times.
Plan D
1. Push-pull kickbacks Start with arms by your sides, a weight in each hand, fists facing your legs. Bend forward slightly. Raise fists up under your shoulders, push arms out straight in front of you, pull them back toward your chest, then extend them behind you. Return to start. Do 15.
2. Lateral bicep curls Hold a weight in each hand and raise your arms out to the sides, making a T. With your palms facing upward, curl the weights in toward your shoulders, then back out. Repeat 12 times.
3. Standing chest presses Grip a weight in each hand and raise arms straight in front of you, fists facing down. Keeping arms parallel to the ground, draw elbows back- as though rowing a boat- until they reach just past your shoulders. Return to start. Repeat 12 times.
4. Reverse flies Sit on a chair or bench, a weight in each hand, and lean forward so your chest rests almost on your thighs. Let your arms dangle freely, fists facing each other. Raise arms out to the side to create a line with your shoulders. Return to start. Repeat 12 times.
