Full Arm Workout | Home Workout | Dumbbells Only

Warm-up (5-10 minutes):

• Light cardio: jog in place, jumping jacks, jump rope
• Arm circles (forward and backward)
• Arm swings (forward and backward)

Full Arm Workout (3 sets of 8-12 repetitions each exercise):

Bicep Exercises:

1. Dumbbell Bicep Curl: This is a versatile exercise that works the entire bicep muscle. You can adjust the weight of the dumbbells for your fitness level.
2. Hammer Curl: This exercise targets the brachialis muscle, which is located on the inner side of the bicep. You can use dumbbells or canned goods for this exercise at home.

Tricep Exercises:

3. Overhead Tricep Extension: This exercise works all three heads of the triceps. You can use dumbbells, a barbell, or a resistance band if you don’t have weights.
4. Tricep Pushdowns: This exercise can be done with dumbbells, a cable machine (adjusting the handle attachment for variation), or even resistance bands anchored around something sturdy.

Optional: Forearm Exercises (2-3 sets of 15-20 repetitions each):

1. Wrist Curls: This exercise strengthens the grip. You can use dumbbells or a barbell.
2. Reverse Wrist Curls: This exercise strengthens the wrist extensors. You can use dumbbells or a barbell.

Cool-down (5-10 minutes):

• Static stretches for biceps, triceps, and forearms (if you did them)

Rest and Progression:

• Rest for 60-90 seconds between sets of each exercise.
• Rest for 1-2 minutes between each exercise group (biceps, triceps, forearms).
• As you get stronger, increase the weight, sets, reps, or decrease rest time between sets.

Important Note:

• Proper form is crucial to prevent injury. Choose a weight that allows you to maintain good form throughout the entire set.
• If you’re new to exercise, consult with a certified personal trainer to learn proper technique.

This is a basic sample workout, you can find many variations online or in fitness apps. You can adjust the exercises, weights, sets, and reps based on your fitness level and goals.