Remember, achieving fitness goals requires consistency, patience, and a healthy lifestyle. Here’s a seven-day workout plan that focuses on arm toning and fat loss:
Day 1: Push-Up and Tricep Dips Circuit
- Push-ups: 3 sets of 10 repetitions
- Tricep Dips: 3 sets of 10 repetitions
- Rest for 60 seconds between sets
Day 2: Bicep and Shoulder Workout
- Dumbbell Bicep Curls: 3 sets of 12 repetitions
- Dumbbell Shoulder Press: 3 sets of 12 repetitions
- Rest for 60 seconds between sets
Day 3: Cardiovascular Exercise
- Choose any cardio activity you enjoy (running, cycling, swimming, etc.) and engage in moderate-intensity cardio for 30-45 minutes.
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Day 4: Resistance Band Arm Workout
- Resistance Band Bicep Curls: 3 sets of 15 repetitions
- Resistance Band Tricep Extensions: 3 sets of 15 repetitions
- Rest for 60 seconds between sets
Day 5: Push-Up Variations and Shoulder Workout
- Wide-Grip Push-Ups: 3 sets of 10 repetitions
- Diamond Push-Ups: 3 sets of 10 repetitions
- Dumbbell Lateral Raises: 3 sets of 12 repetitions
- Rest for 60 seconds between sets
Day 6: Cardiovascular Exercise
- Choose a different cardio activity from Day 3 and engage in moderate-intensity cardio for 30-45 minutes.
Day 7: Full Arm Circuit
- Dumbbell Hammer Curls: 3 sets of 12 repetitions
- Tricep Kickbacks: 3 sets of 12 repetitions
- Push-Ups: 3 sets of 10 repetitions
- Rest for 60 seconds between sets
Remember to warm up before each workout and cool down afterward. Additionally, include a balanced and nutritious diet to support your fitness goals.
