Sculpt and Strengthen Your Arms With This 3-Week Challenge

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There is not a person that doesn’t want strong and defined arms, so everybody is looking for a way how to manage them.

By following this 21-day arm plan, you’ll look toned and be stronger, too. This arm challenge was designed for all people, whether it’s their first time working out or they’re working on a daily basis.

The challenge consists of five basic exercises, which target all the areas of your arms. During the course of the challenge, gradually increase the number of reps you’re doing of each exercise, working up to three sets of 15 reps.

Below are the instructions on how to do each of the five exercises and detailed plan how many reps should be done. The key to this workout is to choose the appropriate size weight. When the challenge feels too easy, then you need to increase the weights.

If you’re beginner you should start the plan with five-pound weights.

Here are the instructions, how to perform exercises:

  1. Bicep Curl

Instructions:

–           Starting position – Start by holding a dumbbell in each hand at the sides.

–           Slowly raise the dumbbells to the chest, while your elbows are close to your side

–           Lowering back return dumbbells to the starting position. That completes one rep.

Perform 3 sets of 15 reps

  1. Upright Row

Instructions:

–           Starting position – standing and holding a dumbbell in each hand with your palms facing your body, and the knees a slight bent.

–           Raise the dumbbells to your shoulders, bending your elbows out to the sides.

–           Slowly lower dumbbells to the starting position. That completes one rep.

Perform 3 sets of 15 reps

  1. Triceps Kickback

Instructions:

–           Starting position – hold a dumbbell in each hand, bend the knees slightly and hinge forward from your hips

–           Bending your elbows behind you,

–           Bring your arms behind you with your palms facing in, while they are parallel to the floor.

–           Squeezing your triceps, return to the starting position. That completes one rep.

Perform 3 sets of 15 reps

  1. Overhead Shoulder Press

Instructions:

–           Starting position – with a dumbbell in each hand just above the shoulders and palms facing in.

–           Straighten the arms above you as far as you can.

–           Bending the elbows come back to the starting position. That completes one rep.

Perform 3 sets of 15 reps

  1. Bent-Over Reverse Fly

Instructions:

–           Starting position – Hold a dumbbell in each hand with palms closed and facing out and knees slightly bent.

–           Keep your back flat and bend forward at the hip joint.

–           Raise both arms to the sides, squeezing your shoulder blades together and maintaining a slight bend in the elbows,

–           Lowering the dumbbells, return to the starting position to complete one rep.

Perform 3 sets of 15 reps

Follow the 3-Week Plan above:

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