While it's easy to see how an imbalance could happen
between the bicep and tricep, what actually happens more often are imbalances between the front and back of your body, or the right and left side.
I use dumbbells for shoulders,
biceps,
triceps,
and rows, four sets each of
between 10
and 15 reps. I use weights that make me work, but I am always careful not to push too hard
and injure myself.
All that stands
between you
and and Williams's super-toned
biceps, shoulders,
and triceps (no batwings here) are two light dumbbells
and these go - to moves from Julie Ann Earls, a trainer at Exhale in New York City, where Williams works out.
Sample Exercise Setup: Chest — 3 exercises, 1 incline, 1 flat
and 1 decline Back — 4 exercises, 1 wide chin up or latt pull, 1 row, 1 pulley or machine row, Deads or pullovers (alternate
between these two) Delts — 3 exercises, overhead press, side laterals, bent laterals
Triceps — 3 exercises, overhead
tricep extension with bar or dumbbell, cable pressdown, machine dip
Biceps — 3 exercises, preacher curl, barbell or dumbbell curl, cable curl Quads — 3 exercises, press of some kind, extension, hack or press or squat of some kind Hams — 1 exercise, leg curl Calves — 3 exercises, standing calf raise, bent lower back calf raise (like donkey calf raises where your upper body
and lower body are in an «L» shape), seated calf raises Abs - 3 exercises, weighted machine crunch, hanging leg lifts, cable reverse crunches Traps — 1 exercise, shrugs
If you include specific arm exercises for the
biceps and triceps, there should be a 1:1 ratio
between movements that flex (bend) the elbow that works the
biceps,
and triceps movements that extend the elbow.