Arms
Warm-Up:
Arm circles: 30 seconds forward, 30 seconds backward.
Wrist rotations: 1 minute.
Shoulder shrugs: 1 minute.
Arm swings (side to side): 1 minute.
Tricep dips on a bench or chair: 10-12 repetitions.
Workout Set 1:
Exercise 1:
Cable Pulls
3 sets of 10-12 reps per arm.
Attach a handle to the cable machine at chest height.
Stand with feet shoulder-width apart, arm slightly bent.
Pull cable towards your body, squeezing your back muscles.
Exercise 2:
Dumbbell Forward Press
3 sets of 10-12 reps.
Hold dumbbells at shoulder level.
Extend arms upward until fully extended.
Lower dumbbells back to shoulder level.
Exercise 3:
Dumbbell Sitting Pull-Ups
3 sets of 10-12 reps.
Sit on a bench, hold dumbbells, palms inward.
Lift dumbbells towards shoulders, squeezing biceps.
Lower dumbbells back to starting position.
Exercise 4:
Dumbbell Crunches
3 sets of 15-20 reps.
Lie on a mat with knees bent and feet flat.
Hold dumbbell overhead.
Lift upper body, reaching towards knees.
Slowly lower upper body back down.
Workout Set 2:
Exercise 1:
Smith Machine Bicep Curls
3 sets of 10-12 reps.
Set the bar at a comfortable height.
Stand, hold bar with underhand grip.
Curl bar upward, squeezing biceps.
Lower bar back down.
Exercise 2:
Overhead Tricep Extension with Dumbbell
3 sets of 10-12 reps.
Stand, hold dumbbell with both hands overhead.
Bend elbows, lower dumbbell behind head.
Extend arms back up.
Exercise 3:
Hammer Curls
3 sets of 10-12 reps.
Stand, hold dumbbells with palms facing torso.
Curl dumbbells upward, keeping elbows close.
Squeeze biceps, lower dumbbells.
Exercise 4:
Tricep Dips
3 sets of 10-12 reps.
Position hands on bench or chair, palms down.
Extend legs forward.
Bend elbows, lower body.
Push up to starting position.
Remember to adjust weights and reps based on your fitness level. Take breaks between sets as needed, and cool down with stretches for the arms after the workout.