Arms Day for the Ladies

45-Minute Arm Workout for Upper Body Strength
Designed for Women to Build Strong, Toned Arms!

Warm-Up (5 minutes)

• Arm circles: 30 seconds forward, 30 seconds backward

• Shoulder shrugs: 30 seconds in each direction

• Light jumping jacks: 2 minutes

• Wrist and arm stretches: 2 minutes

Workout (35 minutes)

Complete 3 rounds of each circuit.

Circuit 1: Biceps Burn

1. Bicep Curls (Dumbbells) – 12 reps

2. Hammer Curls (Dumbbells) – 12 reps

3. Isometric Hold – Hold a dumbbell curl at 90° for 15 seconds

Rest 1 minute

Circuit 2: Triceps Tone

1. Tricep Dips (Chair) – 12 reps

2. Overhead Tricep Extensions (Dumbbell) – 12 reps

3. Kickbacks (Dumbbells) – 12 reps per arm

Rest 1 minute

Circuit 3: Shoulder Sculpt

1. Front Raises (Dumbbells) – 12 reps

2. Lateral Raises (Dumbbells) – 12 reps

3. Arnold Press (Dumbbells) – 10 reps

Rest 1 minute

Finisher: Burnout Blast (5 minutes)

• Push-ups (Knees or Full) – 10 reps

• Plank with Shoulder Taps – 20 taps (10 per side)

• Repeat as many times as possible for 5 minutes

Cool Down (5 minutes)

• Child’s Pose: 1 minute

• Thread the Needle Stretch: 30 seconds each side

• Arm across chest stretch: 30 seconds each arm

• Tricep Stretch: 30 seconds each arm

💪 Feeling strong yet? This workout is a taste of what we can achieve together! For more personalized programs and live sessions, let’s work together to crush your goals!