4 Weeks Workout Plan for Toned Arms – 30 Days Arm Workout Challenge
Do you have flabby arms? otherwise you just want to form your arms more toned? When it involves women’s arms, the perfect arms shouldn't be bulky and not too soft, good there within the middle. This arm workout plan will assist you achieve that goal.
Most women thinks that weight lifting exercises will make their arms more bulky and muscular. Well, it’s true! But as long as you carry heavy weights. so as to form your arms toned and sexy, you only need to use a pair of sunshine weight dumbbells. This workout plan are often performed reception or within the gym.>
We recommend choosing five exercises from below, and doing each for 3 to four sets of 12 reps for an entire arm workout. Workout 4-5 times every week for 30 days and be amazed by the results.
Now let’s jump right into it.
1. Bicep Curl
Set: 3
Reps: 8-10
The bicep curl may be a particularly important exercise if you would like to tone your arms. Your biceps are major, highly visible muscles, therefore the training that you simply do for your biceps will have a big impact on the looks of your arms. you'll use light weight dumbbells for this exercise.
2. Upright Row
Set: 3
Reps: 10-12
The upright row may be a great movement to get rid of fat around your biceps and triceps and strength of the shoulders, specifically the anterior and lateral heads of the deltoid. you'll perform this exercise with light weight dumbbells. a requirement add exercise for your arm workout plan.
3. Triceps Kickback
Set: 3
Reps: 10-12
The dumbbell triceps kickback targets the triceps, especially , its lateral head, which is that the most visible of the three heads. This exercise helps to sculpt and tone your arms, increases your physical strength and also helps to trim body fat. Add this exercise at-least 3 times every week in your arm workout routine.
4. Overhead Triceps Extension
Set: 3
Reps: 10-12
Another great exercise for your triceps and shoulders, keep the weights at minimum when performing this exercise, it helps you lose fat from the upper parts of your arms.
5. Triceps Dips
Set: 3
Reps: 10-12
Make sure to perform this exercise in right form, you'll check the tutorial above. Dips are intense and effective isolation exercises that help develop powerful and toned triceps. This exercise are often perform with either bench or dumbbells.
6. Push Ups
Set: 3
Reps: 10-12
Yep! That;s right! Pushups strengthen a woman’s forearms, the biceps and people hard-to-tone triceps on the rear of the arms. The pectoral, or chest, muscles also are strengthened for a more firm breast area.
7. Rear Delt Fly
For this exercise correct technique is significant and more important than the quantity of weight, this is often one among my personal favorite exercise, it works your shoulders, triceps and back.
Set: 3
Reps: 10-12
8. Dumbbell Squats
Set: 3
Reps: 10-12
last but not the smallest amount , this particular body movement works your entire body, by adding weights while performing squats, it puts more pressure on your arms. do that exercise at-least 4 days every week and you'll be amazed by the results.
All these exercises are often performed reception or at the gym. All you would like may be a yoga Matt and pair of dumbbell.
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