Figure pro Jennifer Gates is one of the top competitors in the sport today. Her arm routine is big reason why

By Mark Thorpe | Photos by Ian Logan

It's easy to overlook the backs of your arms when training. With a good pump in the biceps, what's behind them may seem sufficiently big as well. But if you leave out your triceps enough in the gym, the imbalance will be woefully evident. IFBB figure competitor Jennifer Gates knows this better than most, and is therefore scrupulous in how she trains both sides of this very visible bodypart. But contrary to what some may think, you don't need an endless array of sets and exercises to get great arms—Gates blasts hers with two exercises each for bi's and tri's, 12 sets total. Try her routine to start carving your own tank top-worthy arms.



—SNAPSHOT—

BIRTHDATE: March 19, 1977
BIRTHPLACE: Indianapolis
CURRENT RESIDENCE: Martinsville, Indiana
HEIGHT: 5'1"
WEIGHT: 109 pounds contest, 117 pounds off-season
FAMILY STATUS: Married to Derek; two children, Peyton and Adelyn


CAREER HIGHLIGHTS: 2007: Figure Olympia, 4th;IFBB Motor City Pro Figure, 1st; New York Pro, 3rd (IFBB debut); NPC Junior Nationals Figure, 1st
TO CONTACT: jenngates.com



THE ROUTINE

EXERCISE			SETS 		REPS
Triceps Dip 			3		8-10
Seated Hammer Curl		3		12-15
Preacher Curl 			3		12-15
Close-Grip Push-Up		3		10-12