4 Weeks Workout Plan for Toned Arms – 30 Days Arm Workout Challenge
Do you have flabby arms? or you just want to make your arms more toned? When it comes to women’s arms, the ideal arms should not be bulky and not too soft, just right there in the middle. This arm workout plan will help you achieve that goal.
Most women thinks that weight lifting exercises will make their arms more bulky and muscular. Well, it’s true! But only if you carry heavy weights. In order to make your arms toned and sexy, you just have to use a pair of light weight dumbbells. This workout plan can be performed at home or in the gym.>
We recommend choosing five exercises from below, and doing each for three to four sets of 12 reps for a complete arm workout. Workout 4-5 times a 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 is a particularly important exercise if you want to tone your arms. Your biceps are major, highly visible muscles, so the training that you do for your biceps will have a significant impact on the appearance of your arms. You can use light weight dumbbells for this exercise.
2. Upright Row
Set: 3
Reps: 10-12
The upright row is a great movement to remove fat around your biceps and triceps and strength of the shoulders, specifically the anterior and lateral heads of the deltoid. You can perform this exercise with light weight dumbbells. A must add exercise for your arm workout plan.
3. Triceps Kickback
Set: 3
Reps: 10-12
The dumbbell triceps kickback targets the triceps, in particular, its lateral head, which is 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 a 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 can check the tutorial above. Dips are intense and effective isolation exercises that help develop powerful and toned triceps. This exercise can be 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 those hard-to-tone triceps on the back of the arms. The pectoral, or chest, muscles are also strengthened for a more firm breast area.
7. Rear Delt Fly
For this exercise correct technique is vital and more important than the amount of weight, this is one of 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 least, this particular body movement works your entire body, by adding weights while performing squats, it puts more pressure on your arms. Do this exercise at-least 4 days a week and you will be amazed by the results.
All these exercises can be performed at home or at the gym. All you need is a yoga Matt and pair of dumbbell.
