68-Year-Old Bodybuilding Grandma Shares Her Bicep & Tricep Workout Secrets
Marlene Flowers, a 68-year-old social media influencer with millions of followers, is breaking stereotypes about strength training and ageing. A testament to the power of strength training for seniors, she has become known for flexing her signature biceps in her posts.
Marlene is known as ‘Granny Guns’ on Instagram and other social media platforms, but she’s not a stereotypical grandma – she goes to the gym nearly every day even as she deals with arthritis in her knees, injuries to her bicep and shoulder, and some bone deterioration in her left foot.
What is more?
She dedicates an entire workout consultation to her triceps and biceps. She trains specific muscle corporations on different days of the week to permit her body time to get better. She completes round four sets of eight to twelve repetitions for every workout with 60 to ninety seconds of rest in between units.
Bar cable triceps extension
Face the machine, lean forward slightly — back straight — and hold the cable at chest height. Press toward the floor. Slowly return.
Dumbbell skull crusher
Lie on a flat bench. Hold two dumbbells above your head with your arms extended. Bend at the elbow to slowly lower the weights. Lift to return.
Triceps pushdown
Press your back against the pad. Push down and forward on handles. Slowly return by bending your elbows. Don’t shrug your shoulders.
Overhead rope triceps extension
Position the cable above your head. Face faraway from the machine. Leap forward and pull the rope in front of you. Simplest move your palms. Enlarge each. Slowly go back.
Dumbbell curls
Stand straight. Hold dumbbells in both hands with palms up. Slowly lower, then lift weights. Focus on squeezing your biceps. Don’t swing your body.
Standing bar cable curls
Stand straight. Face the machine. Anchor the cable near the floor. Lift the bar. Slowly return.
Rope curls
Stand straight. Face the machine. Anchor the cable near the floor. Hold the rope at either end. Pull up. Slowly return.
Preacher curls
Sit and lean forward. Make sure your arms are flat on the pad. Grip the handles with palms up. Slowly lift up, then return.