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Beginner Arm Workout 3

Jamie September 15, 2023

Warm-up:
5-10 minutes of light cardio (jumping jacks, brisk walking, etc.) to get your blood flowing and warm up your muscles.

Exercise 1: Bicep Curls

• Hold a dumbbell in each hand, arms fully extended.
• Curl the weights towards your shoulders while keeping your elbows close to your body.
• Slowly lower the weights back down.
• Sets: 3
• Reps: 10-12
• Rest: 60 seconds

Exercise 2: Tricep Dips (using a chair)

• Place your hands on the edge of a sturdy chair, fingers facing forward.
• Slide your hips off the chair and lower your body while bending your elbows.
• Push yourself back up to the starting position.
• Sets: 3
• Reps: 10-12
• Rest: 60 seconds

Exercise 3: Hammer Curls

• Hold a dumbbell in each hand, arms fully extended with palms facing your body.
• Curl the weights towards your shoulders, keeping your palms facing in.
• Slowly lower the weights back down.
• Sets: 3
• Reps: 10-12
• Rest: 60 seconds

Superset:
Exercise 4a: Push-Ups

• Start in a plank position, hands slightly wider than shoulder-width apart.
• Lower your body by bending your elbows, keeping your body in a straight line.
• Push yourself back up to the starting position.
• Sets: 3
• Reps: 8-10
• Rest: 30 seconds

Exercise 4b: Reverse Grip Bent-Over Rows

• Hold a dumbbell in each hand, palms facing up towards the ceiling.
• Bend at the hips, keeping your back straight and slightly bent knees.
• Pull the dumbbells towards your lower ribs, squeezing your shoulder blades together.
• Slowly lower the weights back down.
• Sets: 3
• Reps: 10-12
• Rest: 30 seconds

Drop Set:
Exercise 5: Skull Crushers

• Lie on a bench or the floor, holding a dumbbell in each hand above your chest.
• Bend your elbows to lower the dumbbells towards your forehead.
• Extend your arms to lift the dumbbells back up.
• When you can’t do any more full reps, switch to a lighter weight and continue.
• Sets: 1 (drop set)
• Reps: 8-10 (heavy), continue with lighter weight until failure
• Rest: 60 seconds

Cool Down:
5-10 minutes of stretching, focusing on your arms and shoulders.

Remember to start with a weight that challenges you but allows you to maintain proper form. Gradually increase the weight as you become more comfortable with the exercises. If you’re unsure about your form, consider working with a fitness professional to avoid injuries.