SCULPT YOUR ARMS



BY THE LATE ROBERT KENNEDY | PHOTOGRAPHY PAUL BUCETA | MODEL NADINE YOUNG WILLIAMS

 

Oxygen founder Robert Kennedy helped thousands of men and women find or regain fitness and a healthy lifestyle. Bob passed away in April 2012, but his message remains as relevant as ever.

 

I meet new people all the time. Whenever I’m at a fitness event, or even at the airport, I have people coming up to me and introducing themselves. More often than not it’s women, thanking me for publishing Oxygen and asking how they can some day grace the pages. When I’m approached by these women, instinctively my eyes go to their arms. Toned arms are an easy way to tell how dedicated some­one is to the gym and eating clean.

I’ve put together a routine that hits your biceps and triceps. You can do this routine on its own, or work these moves in with other body parts. These exercises were selected to inject some definition into your pipes in two ways: by focusing on the brachialis, which sits deeply below your biceps brachii, you’ll add some much-desired “oomph” to the attention-getting biceps peak (no, you won’t end up looking like Jay Cutler), and

by placing an equal emphasis on all three triceps heads, you’ll really make that horseshoe shape pop! Work your bis and tris two to three times a week, but never two days in a row. After a few weeks, try work­ing heavier weights into the mix. You never want to stall your efforts.

 

 

Barbell Preacher Curl 


TARGET MUSCLES: Biceps Brachii

Adjust the preacher curl bench so that the top sits under your armpits. Hold a barbell with both hands and extend your arms. Bend your elbows – make sure your upper arms stay in contact with the padding – and curl until you feel the contraction in your biceps. Lower and repeat.

 

TIP: A STAGGERED STANCE MAY HELP WITH STABILITY.

 
For the full workout, purchase a copy of Issue 69 by emailing admin@muscleupmedia.com.au or by subscribing here.