Get It Tight. Weighted Arm Circles: 1. Grab a pair of dumbbells, soup cans, water bottles, anything around the house for some resistance. Stand with the feet under the shoulders and extend the arms out to the sides. Step 2: Keeping the chest tall and shoulders dropped, begin moving the weights in a circle. For the first 30 seconds, go forward. For the last 30 seconds, go backward.
Women bodybuilders do not typically build muscle as quickly or significantly as men; but with frequent high-volume weight training, they can still see enormous muscular developments. Bodybuilding requires workouts that feature a higher number of exercises, sets and repetitions, which overload the muscle fibers. This overloading stimulates the muscle-building process. Women just starting out should begin at the lower end of the high-volume workouts and increase their load as they develop.