Transformation starts here : Michelle Obama will still have arms of steel But what about you ????

When she leaves the White House Michelle Obama  will still have arms of steel



But her workout is not easy  and the reps are so high you could end up with a very sore , stiff elbow

  I have a better approach 
  start with this workout  &  graduate to Michelle Obamas Workout in about 3 months

But

• You must be consistent
•  I would rather see you re- start this intro workout over and over again than jumping into MIchelle Obama's  Olympic level workout
•   (she can play tennis with Serena with this level )      https://youtu.be/ZcEnY01VE_g

there are links and pictures so you can get this !

        various levels of toned to stronger arms 

I strongly suggest you wear a sweatshirt and be willing to keep the upper body warm when doing this workout  But even more importantly after doing the  suggested weight and sequence at the end of this paragraph you will have to check into this site for what to do when you get stuck .If you check in every 2-3 weeks  you will not get into the ruts that a lot of gym participants experience!- bodybymargo

Part 1: Exercises   for  Good looking arms  : an introduction 

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 (If you have flabby Arms You need to build them to get them to look good. Consider yourself a body builder and build yourself some nice looking arms )

You may not be familiar with some of the terminology used in body building  (spots, presses,  reps, sets... etc)  That is okay. However , you should know what certain exercises are and how to safely perform them.  There are all sorts of exercises you can perform – so many, in fact, space prevents us from listing all of them.  However, learning the basics- and getting a good set of firm and stronger arms  can be a great help. You wll need the stronger firmer arms to get the rest of you in shape.

Dumbbell Bench Press  https://youtu.be/2iUNwZ9Ewis

Sit on the edge of a flat bench with the dumbbells resting on your knees.  In one smooth motion, roll onto your back and bring the dumbbells up to a position slightly outside and above your shoulders.  Your palms should be facing forwards.  

Bend your elbows at a ninety-degree angle with your upper arms parallel to the ground.  Press the weights up over your chest in a triangular motion until they meet above the center line of your body.  As you lift, concentrate on keeping the weights balanced and under control.  Follow the same path downward. ( easier than pushups !!!!)

Standing Military Press   3 THINGS YOU MUST KNOW

Video of Standing Military Press          https://youtu.be/B-aVuyhvLHU

 IMPORTANT     WARM UP HERE   https://youtu.be/uTcno20LY2Q 

 THEN  see exercise link   @ end of paragraph  https://youtu.be/-Fo7qGyJkgI

For this exercise, you will use a barbell.  Stand with your legs about shoulder width apart and lift the barbell to your chest.  Lock your legs and hips and keep your elbows in slightly under the bar.  Press the bar to arm’s length over your head.

Lower the bell to your upper chest or your chin depending on which is more comfortable for you.  This exercise can also be performed with dumbbells or seated on a weight bench.

The most effective version is called the Arnold press -     https://youtu.be/-Fo7qGyJKgI

Lying Tricep Push   (On a bench version)  

https://youtu.be/Pbyq77I6RRM 

Sit on a flat bench holding a curl bar with an overhand grip.  Lie back so that the top of your head is even with the end of the weight bench.  As you are lying back, extend your arms over your head so that the bar is directly over your eyes.  Keep your elbows tight and your upper arms stationary throughout the exercise.

• The biggest key to this exercise is keeping your upper arms in a fixed position.  
• Slowly lower the bar until it almost touches your forehead.  
• Press the bar back up in a slow, sweeping arc-like motion.  
• At the finish, put a little more firmness into the joint but
•   DO NOT LOCK THE ELBOW ESPECIALLY IF YOU ARE "DOUBLE- JOINTED" (hyperflexible) 

This is what a double jointed aka hyper flexible elbow looks like !!!

. 

Since you are using light weights (less than 25 lbs for now  You do not need a spotter  BUT These weights will be heavier  than your arm  before the toning starts to stick  so pay good attention to your form and get someone to keep you in a fixed position anyway !     (on the floor version  )   https://youtu.be/YRKjhLPLXho

Side Lateral Dumbbell Raise https://youtu.be/eCVbKNs3_Ds

Stand upright with your feet shoulder width apart and your arms at your side.  Hold a dumbbell in each hand with your palms turned toward your body.  Keep your arms straight and lift the weights out and up to the sides until they are slightly higher than shoulder level.  Then slowly lower them back down to your side again.

• Keep your palms turned downward as you lift the dumbbells so that your shoulders rather than your biceps do the work.  
• Make sure you are lifting the dumbbells up rather than swinging them up.  
• Don’t lean forward while doing this either or you risk injury to your back.

 In fact- this Side Lateral Dumbell Raise  can be done on a bench to prevent any bad positioning  - see this link here:https://youtu.be/NvyUaD9eAlE

if you have decided to do this sequence to get Michelle Obama Arms 

this is the weights for the first 6 weeks ...

You will need 5 lbs 8 lbs 10 lbs 12 lbs    for now you can save$ and do one side at a time  Reps (# of Times) and Sets with rest and appropriate stretches

Dumbbell Bench Press            https://youtu.be/2iUNwZ9Ewis    Floor version   no bench needed  :   https://youtu.be/H4cdu6Xci-U   Workout  Pattern  for the next 2 -3 weeks    M off   off Thurs off off  Sunday off off  etc set (1) 8-12 times 5 lbs      in 2 weeks   WEIGHTS GO UP - its 8 lbs and 10 lbs               last 2 weeks its 10 lbs and 12 lbs one minute rest set (2) 8-12 times  5 lbs  one min rest  set (3) 6 to 10 times 8 lbs STRETCH:  feel in armpit to nipple  doorway chest stretch 30 sec per side

doorway stretch for  arm/chest

Standing Military Press https://youtu.be/B-aVuyhvLHU

IMPORTANT     WARMUP HERE https://youtu.be/uTcno20LY2Q

set (1)	8-12 times	5 lbs           in 2 weeks  WEIGHTS GO UP  its 8 lbs and 10 lbs                   last 2 weeks its 10 lbs and 12 lbs
	one minute rest
set (2)	8-12 times	5 lbs
	one min rest
set )3)	6 to 10 times	8 lbs
	stretch 30 sec
	per side	this is a shoulder stretch that you may  also feel in  triceps

Shoulders:

The most effective version is called the Arnold press -     https://youtu.be/-Fo7qGyJKgI

before you do your triceps  If your arms can do this at the elbow joint you may need someone to hold your upper arms so that the dumbells track in a straight line from your ears to an almost straight line . BUT you cannot LOCK YOUR ELBOW JOINT IN ANY CASE 

Lying Tricep Push   (On a bench version)

set        (1)      8 - 12 times    5 lbs           in 2 weeks   its 8 lbs and 10 lbs                                             last 2 weeks its 10 lbs and 12 lbs                   one minute rest set(2)                             8-12 times       8 lbs  one min rest  set (3)           6 to 10 times    8 lbs  30 sec stretch per  side!! Side Lateral Dumbbell Raise  https://youtu.be/eCVbKNs3_Ds     or https://youtu.be/NvyUaD9eAlE  lying bench version set (1) 8-12 times 5 lbs       in 2 weeks WEIGHTS GO UP   its 8 lbs and 10 lbs               last 2 weeks its 10 lbs and 12 lbs one minute rest set (2) 8-12 times  5 lbs  one min rest  set (3) 6 to 10 times 8 lbs 30 sec stretch  recovery and off day stretch sequence  https://youtu.be/_zZoo7KgEVM per side

*  The  workout out is  EVERY 3 DAYS  

so if you start Monday Your next workout is Thursday 

                       (recovery - also known as off days ) is built into this workout   

The in between days  are your off day   

Do stretches for toning (recovery - is  also known as off days ) 

because if you are too sore  you will not get toned until it  feels back to normal 

  this keeps you toned  https://youtu.be/_zZoo7KgEVM

questions ? e -mail me http://www.bodybymargo.com/contact-us

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