10 MinUte Tone Your ARM Workout With WEIGHTS | Biceps, Triceps, Shoulders
Warm-up (5 minutes)
- Jumping jacks: 20 repetitions
- High knees: 20 repetitions
- Butt kicks: 20 repetitions
- Arm circles: 10 forward circles, 10 backward circles
Workout (5 minutes)
- Bicep curls: 10 repetitions, 3 sets
- Hammer curls: 10 repetitions, 3 sets
- Overhead triceps extensions: 10 repetitions, 3 sets
- Close-grip bench press: 10 repetitions, 3 sets
- Lateral raises: 10 repetitions, 3 sets
Cool-down (5 minutes)
- Stretching: Hold each stretch for 30 seconds
Here are some tips for getting the most out of your workout:
- Use weights that are challenging but not too heavy. You should be able to do 10 repetitions with good form for each exercise.
- Focus on contracting the muscles in your arms as you lift the weights.
- Breathe deeply and evenly throughout the workout.
- Listen to your body and take breaks when needed.
- Stay hydrated by drinking plenty of water before, during, and after your workout.
With consistent effort, you will start to see results in just a few weeks. So get started today and tone your arms with weights!
Here are some additional exercises that you can add to your workout if you have more time:
- Dumbbell rows: 10 repetitions, 3 sets
- Pull-ups: 10 repetitions, as many sets as possible
- Push-ups: 10 repetitions, as many sets as possible
- Dips: 10 repetitions, as many sets as possible
You can also add weight to some of the exercises, such as the bicep curls and overhead triceps extensions. Just be sure to start with a light weight and gradually increase the weight as you get stronger.
And don’t forget to warm up and cool down before and after your workout. This will help to prevent injuries.