Lily offers the ideal regimen for you if you have ever wanted arms that not only are powerful but also exquisitely contoured.
Emphasizing developed biceps, her workout schedule consists of a set of exercises anyone—from novices to fitness buffs—can include into their daily schedule. Let’s explore her tried-and-true arm routine that assures outcomes when done regularly!
Lily stresses not about lifting the highest weights but more about “It’s about appropriate consistency and shape. You don’t have to spend hours at the gym; simply 20 to 30 minutes of concentrated effort will perform miracles.”
Warm-up: The Building Blocks of Success
Lily always begins her arm exercises with a brief warm-up to increase blood flow. Just a few minutes of light cardio—such as arm circles or jumping jacks—will help to release the muscles and stop injuries.
Exercise 1: Bicep Curls (3 sets of 12 reps)
A mainstay of Lily’s program is the traditional bicep curl. She keeps her elbows close to her body and concentrates on squeezing the biceps at the apex of the curl with reasonable weights.
“I love how straightforward bicep curls are, yet they make such a big difference,” Lily notes. “I know I’m developing when I feel the burn with every rep.”
Exercise 2: Hammer Curls (3 sets of 12 reps)
To target another area of the biceps, Lily moves to hammer curls. Holding the weights with your palms facing inward gives this variation the hammer-like grip. It’s a fantastic approach to sculpt the arms from every angle.
Exercise 3: Concentration Curls (3 sets of 10 reps)
Lily includes concentration curls to isolate the biceps even more. She gently raises the weight while seated on a bench, her elbow resting on the inside of her thigh. This concentrated movement guarantees maximum muscle involvement.
“Concentration curls largely target the biceps. With every repetition, you can practically feel the muscle moving.” She explains.
