Arm and Shoulders Workout
Warm-Up (5-10 minutes)
- Arm Circles
- Jumping Jacks
- Dumbbell Shoulder Press (light weight)
Workout Routine
Bicep Curls
Sets: 3
Reps: 10-15
Tip: Stand with feet shoulder-width apart, curl the dumbbells up while keeping elbows close to your body.
Tricep Extensions
Sets: 3
Reps: 10-12
Tip: Hold a dumbbell with both hands above your head and lower it behind your neck.
Lat Pulldowns
Sets: 3
Reps: 10-12
Tip: Use a cable machine; pull the bar down to your chest while keeping your back straight.
Seated Rows
Sets: 3
Reps: 10-12
Tip: Sit on the machine, pull the handles towards you while keeping your back straight.
Push-Ups
Sets: 3
Reps: 10-15
Tip: Keep your body straight, lower yourself until your chest is close to the ground.
Cool Down (5-10 minutes)
Stretch your arms and lats (e.g., overhead tricep stretch, cross-body shoulder stretch).
Deep breathing to relax.
Additional Tips
- Rest: Take 30-60 seconds between sets.
- Hydration: Drink water before, during, and after your workout.
- Form: Focus on proper form to prevent injury and maximize effectiveness.