#overhead triceps dips

[dstprl]

The Ultimate Arm Workout For Women

Unleash your inner strength with this ultimate arm workout. Start incorporating these exercises into your routine and watch your arms transform. #armsworkout #workoutsforwomen #fitover40 #upperbodyworkout

Unleash your inner strength with this ultimate arm workout. Start incorporating these exercises into your routine and watch your arms transform. Are you tired of feeling self-conscious about your arms? Do you long for beautifully toned and strong arms that exude confidence? Look no further! In this article, we will unveil the ultimate arm workout specifically designed for women. Get ready to…

[starryeyesmasc]

just flexed in the mirror and saw my triceps pop more than they ever have before. we stay winning

[lance-thunder-reporting-live]

Hey Phantom. I know you're a guy who likes to work out cuz you're super strong and could give strongmen like Mitchel Hooper a run for his money with how easily you tossed that bus the other day, so I wanted to run my gym program by you. Obviously, I'm going for max hypertrophy on all my sets. I do full ROM on all reps except the last few which I do lengthened partials.

Here's my push day where I train chest, shoulders, and triceps. Chest is my favorite day. Sometimes I skip my monthly leg day to do chest day instead. I'm so buff though I don't think anyone can notice that I skip leg day.

I'm totally natty, btw. I don't do any gear. Just cuz I know you were probably thinking I do because of how jacked I am. You should see me with an arm pump.

The first thing I do is I start my morning with two creatine pills and a full glass of water. Then after school, it's time for the workout. I take a shot of preworkout. I'm not a pussy so I just take the powder straight from the scoop. (Okay, I lied, I actually do mix it in my shaker, but I like to say that I take the preworkout dry because it makes me sound cooler. Do I sound cool?)

Then I warm up with 10 minutes of stairs to get the blood pumping, and I do my dynamic warm up. I do dynamic stretches with a broom handle mostly. But I also do pushups and dips stuff too.

My push day is:

Chest press: dropped weight warm up

Chest press: (godda get that chest pump at the start you know what I mean?)

Arnold press

Chest press incline

Lat raise / weighted dips: supersetted

Chest flys

Triceps overhead extension

After my workout, I go home and make sure to drink a protein shake within that hour window for max hypertrophy. I also take another two creatine pills with that protein shake.

So what do you think? Pretty sweet, right? My chest and shoulder pump from this is huge. I do an RPE of like 8-10 on pretty much everything.

In total I probably am hitting about 150g of protein per day. I'm in a bulk phase currently. Probably will continue it for another 8 or so weeks before I start cutting. My gains are insane right now though. Again, I don't have any juice flowing in me. Not enhanced at all. Just because I know you were thinking that maybe I was on a little bit of gear, but I'm natty. I'll take any test you want and I'll come up clean.

I love you, Phantom.

—Dash

P.S. Call me 💚

I, uh, I don’t really know what any of that means really. Gym is, was my least favorite class in high school. I don’t really think I need to get any gains or anything. Like, I already have my powers and all that.

But, it totally works for you, man. Like, that workout sounds great. And yeah, you have been getting really buff and stuff. Awesome that you’re having fun and all that.

And I totally believe you about being, uh, natty? Yeah. You don’t have to take any tests or anything, it’s all good. Very cool. Yeah

[digitalgirlguide]

HOT GIRLS STAY FIT

easy workouts i've been loving 💗💗💗

LEG DAY (Glute Focused)

barbell hip thrusts: 4 sets x 12 reps

bulgarian split squats: 3 sets x 10 reps per leg

sumo deadlifts: 4 sets x 12 reps

glute bridges: 3 sets x 15 reps

cable pull-throughs: 3 sets x 12 reps

LEG DAY (Quad Focused)

front squats: 4 sets x 10 reps

leg press: 3 sets x 12 reps

walking lunges: 3 sets x 15 steps per leg

leg extensions: 4 sets x 12 reps

step-ups: 3 sets x 12 reps per leg

UPPER BODY (Back & Arms)

bent over barbell rows: 4 sets x 10 reps

lat pulldowns: 3 sets x 12 reps

seated cable rows: 3 sets x 12 reps

barbell bicep curls: 4 sets x 12 reps

tricep dips: 3 sets x 15 reps

UPPER BODY (Arms & Core)

hammer curls: 3 sets x 12 reps per arm

overhead tricep extensions: 3 sets x 15 reps

plank rows: 3 sets x 12 reps per arm

russian twists: 3 sets x 20 reps (10 each side)

hanging leg raises: 3 sets x 15 reps

remember to warm up before starting your workouts and cool down afterward. adjust the weight and repetitions based on your fitness level, and listen to your body to prevent injuries!!

[freeonlineworkouts]

10 Effective Tricep Exercises for Stronger Arms

10 Best Tricep Exercises

1. Close-Grip Bench Press

Muscles Worked: Triceps, chest, shoulders.

How-To: Lie on a bench and grip the barbell with hands shoulder-width apart. Lower the bar to your chest and press it back up.

Pro Tip: Keep your elbows close to your body for maximum tricep engagement.

2. Tricep Dips

Muscles Worked: Triceps, chest, shoulders.

How-To: Use parallel bars or a sturdy bench. Lower your body by bending your elbows until your arms form a 90-degree angle, then push yourself back up.

Pro Tip: Keep your torso upright to focus on your triceps instead of your chest.

3. Overhead Tricep Extension

Muscles Worked: Triceps.

How-To: Hold a dumbbell or kettlebell overhead with both hands. Lower the weight behind your head, then extend your arms back to the starting position.

Pro Tip: Keep your elbows stationary and close to your ears to isolate the triceps.

4. Tricep Pushdowns (Cable Machine)

Muscles Worked: Triceps.

How-To: Attach a rope or straight bar to a cable machine. Push the bar or rope downward until your arms are fully extended, then slowly return to the starting position.

Pro Tip: Keep your elbows locked in place for better isolation.

5. Diamond Push-Ups

Muscles Worked: Triceps, chest, core.

How-To: Position your hands in a diamond shape beneath your chest. Lower your body until your chest almost touches the ground, then push back up.

Pro Tip: Maintain a straight line from your head to your heels for proper form.

See more

[snapthistiger]

exercise 04082025

bike ride to the gym

3 x 10 lat pull

3 x 6 dips

3 x 10 tricep press

3 x 10 row

3 x 10 overhead press

45 minute spin class

3 x 10 seated press

worked lifeguard job 930a to 1p

bike ride home

the gym workers received Hershey kisses

top left = spin class was super. we worked out again with heavy weights while riding the bike

work was ok. not many swimmers so i did extra cleaning

middle = listened to 80s music today while i exercised

mowed youngest daughter's yard. her husband is working in Baton Rouge during the week and wasn't able to come home last weekend

parental tech support = installed license for Microsoft office on mother in law's new computer. also registered her computer and her new printer

bottom = message from my supervisor about cost of living raise for part time staff that includes lifeguards. mo money, mo problems.

hope you have a peaceful afternoon and evening..

[askagentabanstone]

Drop the work out routine

Really depends on the day. There will be days where I focus on my abs, days I work on my legs, arms, etc.

On just a regular day it goes like this.

Cardio:

-run on the treadmill for a mile

-run on the lyptical for a mile

Lower body and core:

Squats: 3 sets of 10-12 reps

Lunges: 3 sets of 10-12 reps per leg

Calf raises: 3 sets of 15-20 reps

Plank: 3 sets of 30-60 seconds 

Full body and strength:

Deadlifts: 3 sets of 5-7 reps

Overhead press: 3 sets of 8-10 reps

Rowing machine: 3 sets of 10-12 minutes

5-3-1 method (squats, bench press, deadlifts): 1 set of 5 reps, 1 set of 3 reps, 1 set of 1 rep

Upper body and core:

Barbell curls: 3 sets of 8-10 reps

Dips: 3 sets of as many reps as possible

Triceps extensions: 3 sets of 8-10 reps

Plank: 3 sets of 30-60 seconds

And as a cool down I walk on the treadmill for another mile.

[cibophobiaa]

привет / hello ! my name is vorona ^^ & this is my intro post :) if you have any questions i didn’t answer in this post, feel free to ask my questions box or dm !!

stats / about me 🪽

sw ( 01.01.25 ) : 107.6lbs / 48.9kg┋ugw : 85lbs / 38.6kg ┋h : 5’4” / 162cm

⬑ the bmi calculator is outdated and i don’t have the tools to accurately calculate my bfp, but they are 18.5 & 16.7% .

as i said my name is vorona, which means raven. i am 17-years-old, and i live in the us. i’ve had an 3d since i was 12. i have a bvlimia diagnosis, but it is probably outdated. this is pretty much just an accountability and motivational account for me. i also speak these languages : 🇬🇧 🇷🇺 🇺🇦

general info 🪽

so i recently quit oral pvrging, so right now i’m sticking to f4sting and l@x ! at the start of 2025, i weighed in at 107.6lbs / 48.9kg. i’ve been stuck more or less at this weight for about 2 months now, and i’m sick of it. after consulting reddit and my gymbro friends, i got many of the same response : i need to lower my body f4t % but eating a lot more protein and exercising.

because of how much i’ve f4sted over the years, my muscles have deteriorated and i’ve plateaued, which means my body is holding onto what’s left of the f4t and i’m not losing any weight. tl;dr — i am sk1nny f4t.

— i plan to up my intake to 1200 cals and consume at least 100g of protein daily. i’ve never really exercised before because i’ve just been able to pvrge, but many people recommended resistance training to me. i have my workout written up here ↓ .

resistance training routine 🪽

unless said otherwise, all workouts marked with the cloud emoji will be used with 5lbs weights.

15 kettlebell deadlifts w / 10lbs

40 squats

20 total side lunges

15 bent-over rows ☁️

25 pushups

40 total reverse lunges ☁️

30 tricep dips

20 total bicep curls ☁️

40 situps

20 total overhead press ☁️

2 min plank

if i go over my cal limit or surpass 110lbs / 50kg, i will just repeat until failure or exhaustion every night until i am back under that weight.

lastly, here is the link to my 3dtwt ! i follow back, let’s be moots :3 thank you so much for reading !! ⋆⁺₊⋆ ♡̷̷̷ ⋆⁺₊⋆

[ifuckingloveryoshu]

Limbus Sinners' Exerices They Would Do

Balance: Gregor, Faust, Yi Sang Endurance (Aerobic): Don, Outis, Ryoshu Flexibility: Hong Lu, Sinclair, Rodion Strength (Anarobic): Ishmael, Meursalt, Heathcliff (Rodion could honestly go here too with Meursalt being a more all-rounder.)

Yi-sang: Climbers, Lunge Step, Pseudo Planche, Chest Expansion, Arm Circles, Thigh Hug (Just put him in Yoga. It's good for him, its not too straining, he still gets to exercie.)

Faust: Reverse Angels, Back Fist, Backlift, Forward Bend, Seated Forward Bend, Pull-ups

Don Quinnote: Lunges, Plank Jumps, Jump Knee Tucks, Half Jacks, Latissimus Dorsi and Posterior Deltoid Stretch, Donkey Kicks

Ryoshu: Elbow Plank, Side Kicks, Bicep Extention, Sholder Taps, Butterfly Streach, Sholder Rotator Streach, Wrist Extensor Stretch

Meursault: Supermans, Reverse Angels, Dead Lifting Weights, Chest Expansion, Shoulder Rotator Stretch, Hanging Leg Raise, Standing Toe Tap

Hong-Lu: High Knee, Leg Raises, Fly-steps, Hyperextention, Tuck Jump, Glute Bridge, Reverse Crunches

Heathcliff: Tricep Extention, Chin ups, Pike Push-up, Sit-ups, Jump-Rope, Back-lift, Side-crunch, Forward Crunches, Skull Crushers

Ishmael: Elbow Plank, Pull-ups, Tricep Dip, Shoulder Stretch, Font Kicks, Alt-Grip Pull-up, Swimmer (Just put her in a pool and see her do butterfly stroke. Did you know breast stroke is the slowest but one of the oldest swiming style? And, I just learned about combat sidestroke shown here in this link. X ) Pectoral Stretch

Rodion: Flutterkicks, Body Rows, Forward Raises(?), Incline Bench Press, Standing Overhead Dumbell Press, Russian Twist

Sinclair: High Knee, Get-ups, Windmill, Wall-Squats. Punches, Standing Overhead Dumbell Press, Dumbell Rows, Butt Kicks

Outis: Sit-up, Squat, Army Crawl, Planks, Crossovers, Burpees, Glute Bridge, Hamstring Streach, Hip Flexor Stretch, Cross Body Cruch

Gregor: Side-to-side Chops, Knee-to-Elbow Crutches, Army Crawl, Crossovers, Side Plank, Lying Spinal Twist, Wall Pushups

Dante: Duck Walk, Plank Jump-ins, Laterals (Outis is making him do this one.), High-Knees, Single Leg Deadlifts, Step-ups

[tamamita]

How do you get better at push-ups? I need to build upper body and bicep strength, because I'm practicing martial arts, specifically taekwondo and boxing.

To do better push-ups, it's important you strive to improve your triceps and pectoral muscles since that's exactly what they train. I would recommend exercises such as bench-press, dumbell press, dips, pull-downs and overhead extensions. If you wish to focus solely on push-ups, then I'd recommend starting off with push-ups, but with knees on the ground. Variety is far more effective in increasing strength and hypertrophy, so I'd recommend the list of exercises I provided.

[ask-good-cop-bad-cop]

what's your workout routine? Got a fav exercise?

▪️ It's pretty simple honestly. I do the majority of my working out at home. Always do warm-ups and stretches first to prevent injury, and then I'll pick one exercise from each category for the day:

Quads – squats, lunges, one-legged squats, box jumps Butt and Hamstrings – deadlifts, hip raises, straight leg deadlifts, good mornings, step-ups Push (chest, shoulders, and triceps) – overhead press, bench press, incline dumbbell press, push-ups, dips Pull (back, biceps, and forearms) – chin-ups, pull-ups, bodyweight rows, bent-over rows

I switch up which ones I do from day to day just to keep it from getting too repetitive, and I have some weights I use for a few of these since I've been doing this long enough our own body weight is no longer sufficient. I do these 3 days a week. My favorite though is jogging. I get up early in the morning to go run in the park while it's still empty. It's a nice way to wake up, hearing the birds sing and watching the sun rise over the city.

[trainingforfandom]

Asta (Black Clover)

Asta is the kind of character everyone would love to be friends with, even if he is loud and a little much at times his heart shines through. He works hard with what little he has and makes the best of it. He is super ripped before the time skip, he mainly does high rep calisthenics (these build muscle, trust me I know a guy) and hard labor around the church (hence why even Yuno is considered physically strong). I don’t have much to say on Asta as he is a simpler character that manages to be engaging. He does get bigger after the time skip as a result of better nutrition swinging around a heavy sword and being really short. Although we don’t see him train I feel kind of bad about how short this is so I’m making 2 workouts: 

Calisthenics classic workouts

The hidden time skip mass builder (with swordwork considerations) 

I’ll try to stick to some bronze age bodybuilding, labor simulating, and minimal equipment techniques. Asta is a character whose training grows with him and evolves,based on his needs. 

Diet: POTATOES. The ones that grow in Hage village resemble red skinned sweet potatoes, or simply red potatoes. They might even have varieties! Potatoes are actually very good for you! However, potatoes are short on protein, and other vitamins and minerals. So please eat a balanced diet of which potatoes are a part of. 

Recovery/Programming: Asta works out until he literally can’t anymore. A lot of this stuff will be to failure especially the calisthenics and he works out MULTIPLE times a day. Since he lives in a church, we’ll call Sunday his day of rest. Knowing him, he’s not resting. I’ll be doing a 3 day cycle repeated 2x a week kind of thing, you could do only 1 cycle and be just fine. Measuring up to the character he’d do labor, his workout, cardio, and abs all in one day everyday, but we ain’t trying to die here so I figured something out. We don’t have access to recovery magic or potions or whatever he probably uses. So stretch up, eat well and rest plenty. 

Part 1 Calisthenics and Labor: When bodyweight becomes boring/easy add weight to simulate Asta getting his sword. 

Day 1: Legs  + Labor 

5 x Failure (on each leg if doing unilateral exercise( Bodyweight Squats/Pistol Squats/Shrimp Squats

3 x Failure Explosive Split Squats 

5 x Failure Calf Raises

5 x Failure Nordic Curl Progression

-----

3 x 10 Sandbag/Barbell Deadlifts (moving heavy-ish items) 

4 x 100 m Farmers Carry 

3 x 5 Sandbag/Atlas Stone (Pick Up and place onto waist height box, please research technique)  

4 x 100 m Sled Push/Pull 

Day 2: Push + Labor 

5 x Failure Basic Push Ups 

3 x Failure Dips 

3 x Failure Handstand Progression/Pike Push Ups 

-----

5 x 8 Overhead Press

3 x 20 Sec Isometric Plate Hold (Arms straight out, holding the plate parallel to hands, pushing together should be what’s holding the plate up) 

4 x 25 per side  Cable lateral raise 

4 x 10 Tricep Overhead Extensions

Day 3: Pull  + Labor 

5 x Failure Basic Pull Ups 

5 x Failure Chin Ups/Headbangers 

5 x Failure Australian Rows/Front lever training 

-----

1 x Failure Rope Climb/ Pull sled with rope 

6 x 10 (or 3 x 100m ) Supinated Carry/Bicep Curls  (Bicep Curl with moderate/heavy weight, squeeze at the top and keep it there) 

4 x 10 Straight Arm Pushdown

TAKE A BREAK HERE IF YOU HAVEN'T ALREADY 

THE ABOVE CAN BE WEEK A, THE BELOW CAN BE WEEK B

Day 4: Legs + Abs + Cardio 

5 x Failure (on each leg if doing unilateral exercise( Bodyweight Squats/Pistol Squats/Shrimp Squats

3 x Failure Explosive Split Squats 

5 x Failure Calf Raises

5 x Failure Nordic Curl Progression

-----

3 x 30 Crunches/Sit Ups (mind the lower back) 

2 x Failure Hanging Leg Raises 

2 x Failure Plank with alternating knee to elbow 

-----

2000 m run (or any distance that forces endurance) 

Day 5: Push + Abs + Cardio

5 x Failure Push Ups Variety (each set should be different: diamond, archer, decline, staggered, pseudo planche etc..) 

3 x Failure Dips 

3 x Failure

-----

3 x 30 Crunches/Sit Ups

2 x Failure Bicycle Crunches (Slow) 

2 x Failure In and Outs 

-----

Stair Climbing/Hiking 

Day 6: Pull  + Abs + Cardio

5 x Failure Pull Ups (each set should be different: narrow, wide, archer, 21’s etc..) 

5 x Failure Chin Ups/Headbangers 

5 x Failure Australian Rows/Front lever training 

-----

3 x 30 Crunches/Sit Ups

2 x Failure Windshield Wipers

2 x Failure Rotating Plank 

-----

Interval Running (100 m Sprint, 200 m Jog x 5) 

Day 7: REST/ Cardio

-------------------------------TIME SKIP----------------------------------

So here we start his weighted training to get him big and beefy in the Heart Kingdom.

1. Asta will be eating more and have access to more state of the art equipment. To get bigger is to eat in a surplus mainly of protein.

2. He will still train 6 days a week, 4 with weights, 2 for his swordwork/fighting/anti-magic, 1 day off for Sister Lily. We'll do an Upper/Lower split as this is common with some of the strongest biggest folk I've seen.

3. He finally learned to prioritize efficiency and recovery over sheer volume. Burnouts are there for that 'going to failure feel'. Be warned that the form on these exercises might be a little 'advanced' for someone just stepping foot in the gym for the first time.

Upper 1

Warmup + (Program = 95% 1rm 5 x 2 -> 80% 1 x AMRAP -> 65% 1 x AMRAP) Bench 

15 + (8,5,5) + Burnout OHP 

15 + 3 x 8 + Burnout Barbell Bent Over Row

-----

3 x 10 SkullCrushers

6 x 10 Curls 

4 x 10 + Burnout Rear Delt Row

Lower 1 

Warmup + (Program = Refer to bottom of the post) Squat

Warmup + (Program = Refer to the bottom of the post) Deadlift  

4 x 10 BB Alternating Lunges

-----

3 x 10 each Quad + Ham 

4 x 10 + Burnout DB Lateral Raise

Upper 2 

Warmup + Program Bench 

15 + (8,5,5) + Burnout OHP 

4 x 8 Dips

15 + 3 x 8 + Burnout Smith BOR 

-----

6 x 10 Curls  

4 x 10 + Burnout Machine Lateral Raise

Lower 2 

3 x 8 RDL’s (Light) 

Warmup + Program Squat 

4 x 10 light leg press (quad emphasis)

-----

3 x 8 Heavy Calf Raise

4 x 10 Quad Ext 

-----

4 x 10 + Burnout Rear Delt Row 

Calisthenics and Fight Training 1

Mace workout (for obvious reasons!) As a real person, I would suggest not doing this in public... it's a little awkward, maybe go to a class or hit a tire with a hammer... Where would you even get a mace anyway?

Here's one you can try to base yours off of: https://www.youtube.com/watch?v=TdatDbqb8TY

-----

Calisthenics Portion Upper:

3 x Pushups to failure

3 x Inverted rows to failure

Train Pull-Ups AND Chin Ups, train to pull more weight or just rep out till you can't feel your lats with a band.

2 x to NEAR failure Dips, keep 1-2 reps in the tank

Short Abs workout: ab wheels, captain chair, crunches, planks are all great

Calisthenics and Fight Training 2

Mace workout/ Some kind of combat class

Calisthenics Portion Lower:

3 x 30 Jumping Squat

3 x 30 Jumping Lunges

3 x 10 Sissy Squats (assisted usually, these are hard)

Train shrimp/pistol squat to your skill level

Short Abs workout: ab wheels, captain chair, crunches, planks are all great

Squat Programming: I made this up myself and went from nearly dying under 135lb to repping 185lb. Be safe out there y'all!

Step 1: Pick a working weight, it should be REALLY HARD, but not your 1rm, it can look messy! but you will build strength and eventually the perfect form will follow.

It goes like this: the only thing that is included is the TOPSET with the working weight you picked, you must warm up and do back off sets too!

Week X: Session 1/ Session 2

2x2 / 3x2

4x2/ 3x3

1x4/ 2x4

1x6/ 1x8 (at this point pick a new weight and repeat the program with it. If you fail or feel like one of the sessions is too hard, repeat it until comfortable and then move onto the next rep/set scheme)

Deadlift Programming: This works! It got me from 225lb - 265lb on DL, thats 40lb! I do want to hit 315lb this year so I'm running the program again:

https://t-nation.com/t/the-simple-deadlift-program/284445

Oh my... how the hell did I used to spit these post out so often. This is my first post back, and it's SOOO LONG ... Anyway here it is. Enjoy!

[uglyfatb1tch666]

Here's a workout idea sorry no idea how many calories it burns

ABS 💯

- 100x russian twists

- 30x sit up crossover

- 30x leg lifts

- 30x weighted crunches 🏋‍♀️

- 30x in and outs

- 30s boat pose

- 30x hip dips

- Plank until fail

HIPS AND BUTT🍑

- 20x donkey kick (each side)

- 20x glute bridge

- 20x fire hydrant (each side)

- 20x sumo squats

LEGS 🦵

- 30x squat with leg raise

- 30x leg lifts (each side)

- 40x hamstring curl

- 1m wall sit

ARMS💪

- 20x elevated bicep curls🏋‍♀️

- 40x shoulder pulses🏋‍♀️

- 20x tricep kickbacks🏋‍♀️

- 20x overhead triceps 🏋‍♀️

- 20x T-arms🏋‍♀️

[andromedasummer]

hey hey sorry to bother but you mentioned having an upper body/arm workout you enjoy and if you’re alright with sharing it can i ask what you do? i’ve tried so many and still haven’t found one i enjoy (i blame using my experienced rock climbing friends as a baseline for what i should be able to do lol) so would love to try smth else out !

oh i dont have specific routines, mostly i use an app called fiton (for most my exercise actually) but for arms i do like these specific exercises:

- Tricep dips (a set of 10 twice, using a chair or bed)

- isometic holds of all kinds (usually 30 seconds at a time one arm at a time)

- hammer curls (i like all curls tbh theyre simple. 2-3 sets of 30)

- overhead tricep extension (holding one for dumbell) (2 sets of these about 15 times. i find tricep exercises very satisfying and my favorite to do)

- any lying down exercises for when my body really isnt happy today. tricep extensions, skull crushers, anything really.

- kickbacks!!!! love kickbacks theyre good for your bicep and tricep. again i really like tricep exercises.

id say a good idea would be looking up the specific parts of muscles in your arms (like specific areas in the biceps, triceps etc, theres 3/4 for each i think?), finding exercises that work on those specific areas, trying them out to find the most enjoyable ones and then doing a set of each the way through two-three times. also giving your arms a day or two to recover because your arm and shoulder etc muscles are small as hell and tire QUICK and they will hurt like hell the next day

take ur time and build up to it and remember that every single exercise has alterations. googling their name and alterations and youll find plenty of different ways to do it and complete and target these areas without pushing yourself too hard and hurting yourself.

its better to take baby steps into this and start only doing one set then two then three than trying to throw yourself in there. more likely than not you wont be able to do it or do it completely and that will kill your enthusiasm. do fun stuff or stuff you feel has an effect and your bodys own pace and stop when things hurt. a sore body after a workout is normal and your body is making sure it can do better next time you do. a broken body spending its time on healing will not get stronger or raise your endurance. exercise should be a fun celebration of your body and not a painful chore.

[fitnessnirvana]

Upper Body & Arm HIIT Workout -- No Equipment

This upper body HIIT workout takes only 30 minutes, including a warm-up and cool-down, and requires no gym equipment, allowing you to do it at home, on the go, or in the gym.

Warm up:

3 minutes -- moderate intensity cardio (e.g. walking, cross trainer, jumping jacks)

2 minutes -- dynamic upper body exercises (e.g. arm circles, shoulder rolls, wrist flicks)

HIIT workout: Perform each exercise for 30 seconds, back to back. After completing all five exercises, rest for two minutes. Repeat it four times.

Diamond push-ups: Begin in a high plank position, with your hands making a diamond shape right behind your chest. Engage your core and glutes, then drop your torso until your upper arms are parallel to the ground. Pause before pushing back up to the starting position.

Air punches (straightforward): Stand tall, engage your core, and take one step forward, keeping both knees slightly bent. Bring both hands underneath your chin, elbows curled into your sides. Punch one arm forward, causing the body and hips to twist. Return your arm to beneath your chin and repeat on the opposite side. Perform as quickly as possible while keeping proper form.

Tricep dips: Sit on the edge of a bench or chair, hands clutching the edge slightly outside of hip width, legs spread out in front of you. Bend your elbows to lower your torso to the floor as you move your hips forward off the bench. When your upper arms are parallel to the floor, push back up by extending them.

Air punches (overhead): Stand tall, feet staggered, knees slightly bent. Engage your core and bring both fists to chin height, elbows tucked at your sides. Punch one arm up and allow the body to twist. Return your hand to the starting position and repeat on the opposite side. Alternate with speed.

Plank with forward reach: Begin in a high plank position with your hands just beneath your shoulders and your body in a straight line from head to heels. Engage your core and clench your glutes to keep your hips from dropping. Push through your left hand, then lift your right hand off the ground and extend it out in front. Return it to the floor and repeat on the opposite side, then alternate both sides.

Wide push-ups: Begin in a high plank stance, with hands slightly wider than shoulder width apart. Keeping your core engaged, drop your chest until your upper arms are parallel to the floor. Pause before pushing back up to the starting position.

Cool down:

2-3 minutes -- moderate intensity cardio (e.g. walking, cross-trainer)

2-3 minutes -- upper body static stretching (e.g. body shoulder stretch, wall assisted pectoral stretch, puppy pose)

[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!