Arm workout ; lose fat gain muscle!

Sculpt Strong, Defined Arms: My Workout Routine 💪

Arms can be a challenging area for many women, as we often tend to carry extra weight in the underarm region. I used to feel self-conscious about my arms, avoiding sleeveless tops whenever I could. But after putting in the work, I’m now proud to show off the definition I’ve achieved!

If you’re ready to tone and strengthen your arms, this is the routine that helped me make real progress. I’m still on my journey, but the difference is already noticeable—and I know you’ll see results, too!

Arm Workout Breakdown

Block 1: (3 sets x 10-12 reps)

1. Rotating Bicep Curl:

Start with dumbbells in each hand, palms facing your sides. As you curl the weights up, rotate your palms to face your shoulders. Slowly lower and rotate back to the starting position. This move targets the full bicep for a well-rounded look.

2. Tricep Kickbacks:

Hinge forward at your hips, holding a dumbbell in each hand with your arms bent at 90 degrees. Extend your arms straight back, squeezing your triceps at the top, then return to the starting position. This really isolates the triceps for better definition.

3. Hammer Curl:

Hold dumbbells with your palms facing your body. Curl the weights up, maintaining the same hand position, then lower back down. This variation emphasizes the brachialis, helping to build fuller arms.

Block 2: (3 sets x 10-12 reps)

1. Skull Crushers:

Lie on a bench with dumbbells extended overhead. Slowly bend your elbows to lower the weights toward your forehead, then press back up. This is an excellent move to target your triceps.

2. Isolated Bicep Curl:

Sit on a bench and rest your elbow on the inside of your thigh. Slowly curl the weight up, focusing on contracting your bicep, then lower back down. Working one arm at a time helps improve muscle imbalances and enhances shape.

3. Tricep Press:

Lie flat on a bench with dumbbells in hand, arms pinned to your sides. Press the weights straight up while keeping your elbows close to your torso. This move focuses on your triceps, minimizing shoulder involvement for optimal tricep activation.

Block 3: (3 sets x 10-12 reps)

1. Top Bicep Curl:

Perform a bicep curl, but only lower halfway down, focusing on the top half of the movement. This isolates the peak of the bicep for improved definition.

2. Iso Crushers (Triceps):

Lie on a bench holding a dumbbell in one hand with your arm extended. Bend your elbow, bringing the weight across to the opposite shoulder. This single-sided movement isolates the tricep for intense contraction and balanced strength development.

3. Bottom Bicep Curl:

Reverse the motion from the top curl—start from the bottom of the curl and lift halfway up. This targets the lower part of the bicep for balanced growth.

4. Tate Press:

Lie on a bench with dumbbells held above your chest, palms facing your feet. Bend your elbows to lower the weights toward your chest, then press back up. This move strengthens the triceps from a different angle, rounding out your arm workout.

Pro Tip: Your arms will burn after this, but that’s a sign of progress! It’s okay to drop down to lighter weights or even use body weight when needed—just don’t quit. Progress takes time, but we’ve got this! 💥

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