#Arm Workouts for Women

[freeonlineworkouts]

Arm Workouts for Women

Arm workouts for women are a fantastic way to build strength, tone muscles, and improve overall fitness. Whether you're using weights, resistance bands, or just your body weight, these exercises can help you achieve lean, defined arms. Below is a comprehensive arm workout plan designed specifically for women, targeting the biceps, triceps, shoulders, and forearms.

Warm-Up (5-10 minutes)

Start with dynamic stretches or light cardio to get your blood flowing. Examples include arm circles, jumping jacks, or a brisk walk.

Arm Workout Plan

1. Bodyweight Exercises (No Equipment Needed)

Push-Ups

Target: Triceps, chest, and shoulders.

How to Do It:

Start in a high plank position with your hands slightly wider than shoulder-width apart.

Lower your body until your chest nearly touches the ground, then push back up.

Reps/Sets: 3 sets of 8-12 reps.

Tricep Dips (Using a Chair or Bench)

Target: Triceps.

How to Do It:

Sit on the edge of a chair or bench, place your hands on the edge, and slide your hips off.

Lower your body by bending your elbows, then push back up.

Reps/Sets: 3 sets of 10-12 reps.

Plank to Push-Up

Target: Arms, shoulders, and core.

How to Do It:

Start in a forearm plank, then push up to a high plank one arm at a time.

Alternate arms for 30-60 seconds.

Reps/Sets: 3 sets of 30-60 seconds.

2. Dumbbell Exercises (With Weights)

Bicep Curls

Target: Biceps.

How to Do It:

Hold a dumbbell in each hand, palms facing forward.

Curl the weights toward your shoulders, then slowly lower them.

Reps/Sets: 3 sets of 10-12 reps.

Tricep Kickbacks

Target: Triceps.

How to Do It:

Hold a dumbbell in each hand, hinge at the hips, and keep your elbows close to your sides.

Extend your arms straight back, squeezing your triceps, then return to the starting position.

Reps/Sets: 3 sets of 10-12 reps.

Shoulder Press

Target: Shoulders and triceps.

How to Do It:

Sit or stand with a dumbbell in each hand at shoulder height, palms facing forward.

Press the weights overhead until your arms are fully extended.

Slowly lower the weights back to shoulder height.

Reps/Sets: 3 sets of 10-12 reps.

Lateral Raises

Target: Shoulders.

How to Do It:

Stand with a dumbbell in each hand, palms facing inward.

Raise your arms out to the sides until they are at shoulder height.

Slowly lower the weights back to the starting position.

Reps/Sets: 3 sets of 10-12 reps.

3. Resistance Band Exercises

Bicep Curls with Resistance Band

Target: Biceps.

How to Do It:

Stand on the center of a resistance band, holding the handles with palms facing forward.

Curl your hands toward your shoulders, then slowly lower them.

Reps/Sets: 3 sets of 10-12 reps.

Overhead Tricep Extension with Resistance Band

Target: Triceps.

How to Do It:

Hold the resistance band overhead with both hands, one hand holding the band and the other holding the handle.

Lower the band behind your head by bending your elbows, then extend your arms back up.

Reps/Sets: 3 sets of 10-12 reps.

4. Optional Finisher (Burnout Set)

Arm Circles:

Extend your arms out to the sides and make small circles for 30 seconds forward and 30 seconds backward.

Reps/Sets: 2-3 rounds.

Cool Down and Stretch (5-10 minutes)

Stretch your arms, shoulders, and chest to improve flexibility and reduce muscle soreness. Examples include:

Tricep Stretch: Reach one arm overhead and bend the elbow, gently pulling it with the other hand.

Bicep Stretch: Extend your arm behind you with your palm facing up.

Shoulder Stretch: Bring one arm across your chest and hold it with the other hand.

Tips for Success

Start Light: Use lighter weights or resistance to focus on proper form, then gradually increase as you get stronger.

Control Your Movements: Avoid swinging or using momentum; focus on slow, controlled movements.

Rest Between Sets: Take 30-60 seconds of rest between sets to recover.

Consistency: Aim to do this workout 2-3 times per week for best results.

Pair with Cardio and Full-Body Workouts: Incorporate cardio and strength training for other muscle groups to achieve a balanced fitness routine.

This arm workout is perfect for women looking to tone and strengthen their arms while improving overall fitness. Remember, consistency and proper nutrition are key to seeing results!

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Bodybuilding - Arm Workout

[scribeanand]

best Exercises for BUILDING STRENGTH and toning muscles

[samantha-paige-howard]

Watch me workout! Workout video , legs, arms, core and more!

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[robertasgym]

Perfect Arms & Back Routine - Workout Friday with Roberta

Stronger arms and a solid back? Yes, please. This routine is here to help you build muscle, improve endurance, and boost posture in just one routine.  No weights, no fancy machines, just a workout that gets the job done.

We start up with some light activation moves to get your body warm, then hitting those muscles with push-ups, tricep dips, and punches. You’ll feel the burn, but that’s just proof that you’re getting stronger.

This routine will challenge and push you so stay consistent and stick with it, and you'll see results. Let’s make every rep count. You got this! Good luck and have fun!❤️💪

[fitnessmantram]

Dumbbells Exercise for Arms and Shoulder #dumbbellworkout #shoulder #arm...

8 Best Shoulder Arm Dumbbells Workout at Home

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Shoulder Workout

[maisha-online]

Arm Exercises to tighten & tone your arms

If you’re looking to tone and strengthen your arms, incorporating targeted arm exercises into your fitness routine is key. By focusing on the triceps, biceps, and shoulders, you can achieve the sculpted and defined arms you desire. Not only will these exercises enhance your appearance, but they will also improve your posture, strength, and mobility. In this article, we will explore 10 effective…

[swytdoll]

₊ ⊹ . ݁˖ . dilf!eren fucking you whenever and wherever he wants. ₊ ⊹ . ݁

౨ৎ ⋆｡˚dilf!eren who is the kind of man who turns heads without even trying. standing at an impressive six foot two inches, tattoos inked delicately across warm olive skin. his athletic build a testament to years of dedicated workouts and an active lifestyle. his chiseled jawline, adorned with just the right amount of stubble, framed a face that could easily belong on the cover of a fashion magazine. deep-set, piercing green eyes seeming to hold a thousand stories. his tousled hair giving him a rugged, yet sophisticated look.

when he became a dad, all of that doubled. his effortlessly good looks were now complemented by a softer, more nurturing side that made him even more irresistible. the way he had cradled your newborn daughter in his strong arms, the gentle way he kissed her forehead.

unfortunately, your husband becoming a dilf meant other women's gazes also doubling. it was something you had come to expect, but it didn't make it any easier. you could see the way that they glanced at him when he would pick up your daughter from preschool, eyes lingering a little too long, smiles too friendly.

౨ৎ ⋆｡˚ dilf!eren who's always making sure his babygirl is set, he often sent you money without you even having to ask, ensuring that you and your daughter never want for anything. "just looking out for my pretty little ladies."

౨ৎ ⋆｡˚dilf!eren who can't seem to keep his hands to himself when your parents are over in the next room visiting. hand clamped over your mouth as he feeds you his thick girth inch by inch, the stretch sending your eyes rolling back. "gotta be quiet baby, don't be rude." he's evil. fluidly rolling his pulsating cock into that spongy part that has you grasping the sheets.

౨ৎ ⋆｡˚ dilf!eren who loves the way you moan when he eats your pussy with his stubble, the way the short hairs prick you, making the sensation of him all the more better. he loves the way he makes you whimper when he pushes your thick thighs flush to your chest and nips your clit hard, making you buck and writhe under his lips and tongue. he loves how you taste, salty and sweet at the same time and the way your body quakes and shudders underneath him. he loves you.

౨ৎ ⋆｡˚dilf!eren who fucks you stupid against the kitchen counter as you prep your daughter's after-school snack, cheek pressed against the cold granite, hands scrabbling for purchase. "m'so hungry." but eren's not hungry for food.

౨ৎ ⋆｡˚dilf!eren who forgets you're a milf, jealously coursing through him as he watches the man next door flirt with you while you garden. it's nothing but cruel when he fucks you into the sofa, making sure the window is open and your neighbor is outside to hear you being ravaged.

he makes it extra filthy when he bends you over the back of the couch, facing the window, slapping your ass until it holds the color of your tomato plants. the whole neighborhood can probably hear you sobbing with pleasure, the way his name falls from your lips. he knows what he has and the jealousy makes him all the more possessive, he wants the whole world to know that you are his.

౨ৎ ⋆｡˚dilf!eren who is always trying to get you pregnant again, fucking you until his sticky cum bubbles from your hole.

౨ৎ ⋆｡˚dilf!eren who wouldn't trade being cuddled in bed with his two favorite girls, watching a movie with popcorn, for anything.

find more daddy eren here *ੈ✩‧₊˚

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[robertasgym]

Reduce Chest Fat and Arm Fat in 21 Days – Upper Body Workout

If you're tired of dealing with chest and arm fat, this workout is here to help. Over the next 21 days, we’ll focus on toning and strengthening your upper body with simple but effective moves. No equipment, no complicated routines, just results.

with strength, endurance, and stability in mind, this routine will keep your muscles engaged from start to finish. With moves like Tricep Dips, Knee Push-ups, and T Planks, this will fire up your arms and chest while also improving control.

Stay consistent and give it your all. Your hard work will pay off if you show up every day. You got this, let’s make it happen! Good luck and have fun!❤️💪 **Don’t forget to share your experience and progress in the comment section. If you want to be notified when I upload a new video, make sure to subscribe to our channel. I upload new videos everyday from Monday to Saturday!

[bbokicidal]

Not a Need, but a Craving | Loser!Perv!SKZ

Warnings: Chris is lowkey a creep here lol, Perverted behavior; Panty stealing, slapping of tits/ass/face, hair pulling, up-the-skirt pics, one-sided masturbation, meandom?Jeongin Pairing: OT8 [individual] x Fem-implied!Reader Genre: Suggestive but not smut (well.. sort of. 18+) Notes: Based loosely off of this perv!skz post I did a while ago. <- read this first!

방찬

Relation: Trainees

❥ Chris tells himself he'll delete these pictures every time he takes them, but he always ends up adding them to the the album specifically curated towards you and your -- well, the panties he deemed so cute and so sexy, enough so that he needed the pictures on his phone or he'd die. It was the only thing that he could get off to at this point; Women just didn't ever seem to want to come home with him so he could actually get some pussy, so...

❥ He's almost... proud of himself with how slick he's gotten; Taking pictures up your dress at the club when you're dancing against him, sneaking a photo or two up your skirt on the train while you wait to get off, or even up your nightgown when you're in the kitchen making breakfast for him after he stayed the night because the ride home was hours long and you had too big of a heart to let him go so late in the night.

❥ And of course he knows you can never find out. You're pretty, popular amongst the trainees and he's -- yeah, he's been there a long chunk of time but he doesn't have a ton friends or go out with people like you do. If you found out, if anyone found out, he'd be kicked out of the company and he'd never see you - or your pretty pussy and cute lacy panties - ever again...

리노

Relation: College students

❥ Minho is always touching you. When he can, at least.

❥ It started all because you sat next to him when studying. He was there to help you, but you insisted on moving closer to look at the textbook he was gesturing to and the moment your thigh brushed against his own it was all over for him. He'd tensed up and choked on every word that tried to leave his throat, ears bright pink. He could even smell your perfume from where he sat.

❥ He knew almost immediately he needed more, so as he came over more often to help you with classwork - because that's all he was to you, a tutor - he would let you sit close or even ask you to come sit beside him instead of across the table so he could have you right there. He would think about it later, too; The way your hand lingered on his arm when you patted it and bid him goodbye that evening, the way your fingertips brushed over his own as you eyed the textbook together.

❥ Maybe he was a bigger loser than he thought, getting off just from the simple touch of a pretty girl he shares a class with. (Not that he'd ever admit to you that sometimes he comes in his pants when your thighs touch his own under the table...)

창빈

Relation: Gym buddies

❥ Changbin was... still shameless.

❥ But even less so, now. He'd begun asking you to come to the gym with him all three times of the week he went - his schedule a bit busier than normal these days - and every single time he would go home and right away hop in the shower to tug on his cock.

❥ He'd started doing this... thing. He swore it was so that at the end of the year, you could create a video that showed your progress over every day you spent together at the gym working hard - but really, Changbin took photos of you two together at the end of your workouts just so he could use them while he got off later that evening. The sight of your hair all messy, you in slightly damp workout leggings and a sports bra, skin shiny with a thin layer of sweat...

❥ He knew it was a little gross, using your body to get off like that. Especially when you were sweaty in all of the pictures - But he preferred it that way. He could hear your heavy breathing in his ears even hours after you'd parted ways, the way your chest bumped his arm as he flexed and you held up a playful peace sign and smile. Call him gross all you want - He knew what he liked, and what he liked was you.

현진

Relation: Friend of a friend

❥ The collection was growing day by day and Hyunjin was getting more and more bold with every move he made. He never got the real thing because girls just weren't interested in him with his long hair, glasses, and pretty round eyes; so this was the best he'd get.

❥ He'd started sleeping over more often, using Felix as a reason to even be there in the first place. You two were close, he was close with the Australian - so he was automatically invited too, right? Right! And when he was over at your house and you were distracted playing a game with Felix, well - what was Hyunjin to do but go through your drawers and find something to take home with him?

❥ He's got favorites, of course. Anything pink is by far at the top of his 'I want this' list, stealing a lacy pair the first time he came over - then two more pair, one set seamless and the other covered in cherries, the next time he visited. Luckily for you, he doesn't stay the night at your place too often, or you'd be running out of underwear constantly with how he's stealing them left and right.

❥ But Hyunjin swears he's seen you stealing glances at him here and there, so... maybe if you knew he was using them to jerk himself off every night or sleeping with them curled up near his face so he could rest with your scent right beside him, you'd be more open to just handing him a pair to keep.

❥ It's only a matter of time before he starts taking the used ones.

한

Relation: College Roommates

❥ Jisung can't help the way he's just so... submissive? Around you?

❥ Let me explain. Jisung's developed a real bad habit of acting like he needs help from you when you're around because if he needs help, you'll touch him. He'll eat messier than normal so you'll wipe his lips clean for him - and yes, he'll practically come in his pants at the feeling of your thumb so close to slipping in his mouth - or he'll almost act as if he doesn't know how to do something so you'll hold his hands while you explain or hold onto him as you help him learn how to do something. Even if he's just faking being a bit of a himbo so you'll help him.

❥ And one of the reasons he gets away with this ^ so easily? Is because he's a known loser around campus and he's constantly teased for it. And you..? Well, you're the pretty girl who takes pity on him.

❥ His favorite is when you come to check on him at night or peek in to see if he's sleeping before you shower. He'll hum out that his head hurts or that his back aches from training all day or working out - and you'll comb his hair through your fingers or rub your hands down his back until he's falling asleep under your touch. And while, yes, it does help him sleep in the long run - it also makes him rock hard. The moment you leave the room after he 'falls asleep' he's rutting his hips down against the mattress and whimpering your name into his pillow.

필릭스

Relation: Best friend's brother

❥ Felix is affectionate with everyone he's close to. But you -- you're beautiful, and soft, and your tits are just so...

❥ Call him a loser if you want - he knows it's what he is. A desperate, shy, sweet angel who's booksmart and tries way too hard to be cool, who hangs around the pretty, popular girl because she's his sister's best friend. Just the precious little brother who sees that gorgeous girl once or twice a week at his home and takes it as an opportunity to hang around her; Hugging onto you, burying his face in your neck, cuddling up close during movies.

❥ And you let him cling to you because 1) He's hot, and 2) You know it's the only touch from a woman he'll ever get. And you suppose you don't mind the way his hands wander over your body when he swears he's just cuddling close and getting comfortable. You're pretty sure he doesn't realize you know he's feeling you up and groping every curve of your body, but. Ignorance is bliss.~

승민

Relation:

❥ It starts as an accident.

❥ Seungmin's hand caught in your hair when he laid it on your back and as he pulled away, his ring caught and pulled. He'd moved away so fast it had been enough to make your head lull back, a gasp and yell of pain and laughter falling from your lips as you reach to push his arm away.

❥ And Seungmin... -- God. He's weak in the knees. He spots the way your mouth falls open, your nose crinkles and eyes close at the feeling of your hair being pulled. And he knows in that moment that he needs to see you like that again.

❥ So he does it as a joke; subtle and cautious about it at first. You'll play fight or bicker about anything and Seungmin will pull your hair, fingers fisted tight in the strands until his hand was so close to your scalp that he had full control of your head. On one instance he had pulled you close until his face was inches from yours, cocking a brow and listening to you whine about how tight he was holding onto your hair - and another, you'd dropped forward into his lap in laughter while he was still holding onto you and he swore he almost shot a load in his boxers. That was the closest a woman had ever been to his hips - And if you didn't feel the way his cock twitched against the side of your face, it would've been a miracle.

아이엔

Relation: Close friends

❥ Jeongin loves being a little mean to you because you're the only woman in his life who will let him get away with it.

❥ You're one of his closest friends, even if he's kind of lame and everyone looks down on him for being the youngest in his group - and you're the one who openly bickers with him, teases him, and he does it all back to you and you take it, which surprises him a little bit. You let him pull on you and wrestle with you or cling to you when he's tired, even if he's all sweaty and gross. But sometimes the wrestling or bickering turns to pushing and pulling on each other until you're both on the floor and he's holding you down while you're kicking to be free.

❥ The first time he spanks you, all he remembers is the way you cry out and feeling of your ass against his palm. He plays it off by laughing because that's what you do, completely disregarding it and brushing it off before spanking him as well in retaliation - and he lets it happen. Not because he's into it, but because he's too distracted with trying to figure out how to hide the fact that he's so hard it hurts.

❥ He's going to need more of that feeling in the future. He knows he does - so he does it again to test the waters and when you, once again, laugh at it and take it as play-fighting, he dares to go further. These days the two of you are always slapping at each other's arms and thighs and ass - but if he's feeling really bold he'll slap your tits and sometimes, your face. Gently, of course, little taps here and there when it comes to your cheeks. And each time you take it in stride with giggles and slapping him in return, while he gets off to it later that evening in the bathroom stall after practice, remembering the way you feel under his palms when he spanks you.

❥ And that's how Jeongin discovered his impact play kink.

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[b-lossm]

•+*Workout Plan*+•

Caitvi! x reader [modern au!]

Synopsis: two strong women at the gym want you?? wait,, they're girlfriends??

The New Workout Plan [+18]

You where exhausted, but you had to perservere.

As you walked into the gym you where talking to your friend on the phone "you know ever since I started to follow that workout plan, I got all my shit together" you talk to your friend as you walk to the locker room. When you walk in you notice these two girls talking, a taller blue haired one, and a slightly shorter pink haired one with tattoos, What you don't notice is how they eye you up when you walk by them, mumbling something not being better then a man

By the time you come out, all changed and ready to go, you notice the blue one looking at you but then quickly looking away and talking to the other 'weird' you think, self deprecating thoughts entering your mind but that doesn't stop you from heading to the platies room to attend your little workout class.

You sit on your pilaties machine and see the blue haired one from earlier and give her a little wave, hoping that she isn't as mean as you think she is. When you wave she gives you a little confident smile and waves back, immedately taking her phone out and quickly texts somebody, you assume its the pink haired girl from earlier.

Annoingly, yout instructor cancles last minute "freak my life" you mumble under your breath as you start to get your stuff "I know this is so annoying" you hear the blue haired girl next to you say, handing you your lipgloss that fell out of your bag "Almost lost this" she chuckles awkwardly and messes with her bangs. "Oh! Thank you" you say, smiling as you introduce yourself "Oh my name is Caitlyn" she awkwardly sticks out her hand for a handshake and you smile while shaking it 'shes pretty...' you think while talking to her and walking out of the room

She then sees the pink haired girl from earlier "Oh! Vi! come meet my new friend" she giggles as the pink haired girl looks suprised, a subtle pink flushing over her cheeks "Hi, I'm Vi" she introduces, looking at Caitlyn "Nice too meet you Vi, it is short for violence" you giggle while looking at her bandaged arms and hands. She then gives a knowing look to Caitlyn "hmm well i guess" she replies, winking.

--------------------------------------------------------------

After that you guys just..clicked you guess, you found out they where in fact girlfriends so you pined for the both of them in secret while the three of your's friendship blossomed past gym buddies. You three where now watching a movie at their place, you and Vi where on the couch underneath one of Cait's massive blankets while she got the snacktray ready.

"Cait we're watching Waves!" you shout from the couch, not noticing how Vi was eyeing you up in your cute flowy nightgown. You where too busy being exited to introduce the two to this Masterpiece, "Come on! hurry up Cait!" you whine impatiently "Yeah Cupcake can't keep Dumpling here waiting right?" she chuckles while playfully pinching your side "Shut up" you giggle and playfully hit her while Cait comes back with the snack tray. Cait sighs "Ten minutes without me and you guys are already tearing up the place hm?" she takes a seat next to you instead of Vi, leaving you in the middle 'Weird' you think, sitting up as to not lean on one of the other's girlfriend.

--

About midway through the movie your hope to not lean into Cait, or Vi failed, your where laying on Cait while Vi laid between your legs and rested her head on your tummy "Why is he yelling at her? He said that its okay if they keep it....like I get that its a high school pregnancy but she is valid to be sad.." Vi complained, tracing shaped into your side "Its just the way he is, He's a very angry and stressed character" You say as Cait plays with your hair "You'll see" you start to massage her scalp with Vi's hair and she sighs relaxing and even leaning into your touch.

As the movie progresses, and you watch the perspective switch Cait and Vi eventually awkwardly switch places with each other. "This movie is so.. complex" Cait says while leaning into your stomach "Its beautiful.... It shows how someone's life is effected in a time of grief and how it effects them, but it also shows that they can love again while going through it" you sigh and lean into Vi's soft touches "S' a real emotional movie Dumpling, didn't know you liked such emotional stuff like this.." she yawns and looks at you and Cait laid out on top of her

--

By the time the movie is over you start to help them clean up, not knowing how to react after basically spending the whole two hours cuddling "Uhm.. I should head home" you say, already putting your shoes back on only stopping due to Vi gently grabbing your wrist, her hand sliding down to meet yours "no!--uh, stay.. with us.. Please?" she says awkwardly, Cait coming over too see that their plan has worked "Its really no problem y/n" she says with a soft but confident smile, holding Vi's shoulder "Oh! uhm.. alright" you say with a soft smile, as you let them lead you to their room "In your bed..?" you tilt your head slightly 'cute' the girls think "Mhm, is that a problem, Dumpling?" Cait says, 'shut up are they seriously asking me to sleep in their bed' you think as you bashfully set your bag down and you pull out your brush and follow Cait to their shared bathroom to brush your hair, Vi lays on their bed and admires the two of you, wishing and hoping to see this everyday.

When you eventually get in their bed you find yourself on the edge to give them space but then Cait speaks up "What are you doing..? come here" she pats the space in between them 'holy shit' you think as you awkwardly crawl over to the space "So.....how's the weather?" you say with an awkward giggle and then the two then take initiative and lean into you, awkwardly shuffling before finding a nice cuddling position.

"uhm.. goodnight Cait.. goodnight Vi" you yawn, leaning to hug Vi who is in front of you while Cait braids your hair so it doesn't get tangled up "Goodnight Dumpling" Vi kisses your wrist "Goodnight y/n" Cait kisses your head.

You didn't wanna ruin the moment and mention how your only friends with them right now and how you felt a little weird, but I guess that's a talk that can wait for tomorrow.

--------------------------------------------------------------

meowmeowmeowmeow umm spoilers for next part maybe its probably gonna be sesbian lex and I'm not gonna talk about how they all get together so !!