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Workouts

The document provides instructions for an arm workout routine that takes place on Tuesdays. It includes exercises that target the biceps, triceps, and shoulders like arm circles, overhead press, side lateral raise, bicep curls, hammer curls, tricep kickback, and tricep dips. The workout is intended to strengthen and tone the arms.

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Seline Gopichand
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24 views

Workouts

The document provides instructions for an arm workout routine that takes place on Tuesdays. It includes exercises that target the biceps, triceps, and shoulders like arm circles, overhead press, side lateral raise, bicep curls, hammer curls, tricep kickback, and tricep dips. The workout is intended to strengthen and tone the arms.

Uploaded by

Seline Gopichand
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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Workouts (twice a week)- Tuesday and Thursday evening

Arm workout - Tuesdays.

The arms are composed of several key muscles, including the biceps, triceps and shoulders.
The biceps are located on the front of the upper arm and are responsible for flexing the elbow
joint. The triceps, on the other hand, are found on the back of the upper arm and are
responsible for extending the elbow joint. Lastly, the shoulder joint has the most extensive
range of motion in the human body, enabling your arms to move up, down, forward and
backward. By targeting and working these muscles, you can achieve stronger and more
defined arms.

Aside from the aesthetic benefits, exercises that work the arms offer a range of functional
advantages. Strengthening the arms can improve your overall upper-body strength, making
daily activities like lifting, carrying and pushing easier. It can also enhance your athletic
performance in sports that require arm strength, such as tennis or swimming.

If losing arm fat and toning the arms is one of your goals, here are 9 effective exercises to
start with. For the strength-training moves, start with 3-5 pound dumbbells and increase the
weight as you build strength.

Shoulders exercises

Arm circles.

Stand tall and straighten your arms straight out to your sides. Begin
rotating your arms forward in small circles. Complete 10 rotations and
then switch directions, performing 10 rotations backward.
Overhead press

Stand with your feet shoulder-width apart. Hold a dumbbell in each hand
with your elbows bent at 90 degrees in a goal-post position. Keep your
wrists and palms facing forward. While maintaining good posture and
engaging your core, extend your elbows and push the weights up
overhead, slightly in front of you. Return to starting position and repeat 10
times.

Side lateral raise


Stand with feet hip-distance apart and hold a dumbbell in each hand.
Allow your arms to rest at your sides with palms facing your body. Then,
extend your arms straight up and out to the sides until they reach shoulder
height. Slowly lower the arms back to the starting position. Repeat for 10
reps

Bicep exercises

Bicep curl

Grab a dumbbell in each hand. Flip your palms so that they face away
from the body. Keep your elbows tucked into your ribs. Squeeze your core
while bending at the elbow, slowly raising your forearms up toward your
shoulders. Slowly lower your forearms back down to the starting position.
Repeat for 10 reps.
Hammer curls

Stand with your feet hips-width apart. Hold a dumbbell in each hand with
your arms at your sides and your palms and fingers facing in toward your
body. Keep your elbows glued to your sides and your palms facing inward
as you lift both weights up toward your shoulders. Slowly lower both arms
back down to your sides. Repeat 10 times.

Tricep exercises

Tricep kickback
Holding a dumbbell in each hand, hinge forward at the hips with a flat
back. Hug your elbows in toward your sides. Extend the arm at the elbow
to kick the weight up and back. Feel the back of your arm tighten as you
press the arm back. Then release it back to the starting position. Repeat 10
times.

Tricep dip

Sitting on the ground, place your palms on the floor behind you with your
fingertips facing your body. Move your butt back toward your hands and
press down through your feet to lift your butt up. Keep your knees bent.
Bend your elbows straight back to lower your butt toward the ground a
few inches, then press down through your hands to straighten tour arms
(back to the starting position). Repeat 10 times.
Cobra

Lying on your stomach, place your hands next to your chest and extend
your legs straight behind you. Pull your navel in toward your spine and
push an imaginary marble forward with your nose to lift up your head,
neck and chest. Press down through your hands and draw the shoulders
down and back. Hold this for one breath, and then release. Repeat 5 times.

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