All Workout Plans

Warm-up

5-10 minutes
• Light cardio such as jogging or jumping jacks to get your heart rate up and loosen your muscles.
• Dynamic stretching for the arms, such as arm circles, shoulder rolls, and elbow bends.

Shoulder Press

3 sets of 12 reps
• You can do this exercise standing or sitting, and it's recommended to use dumbbells or a barbell.
• Hold the weight at shoulder height, then press it upwards until your arm is fully extended.
• Lower the weight back down to the starting position.

Lateral Raises

3 sets of 12 reps
• Stand or sit with your feet shoulder-width apart, hold a dumbbell in each hand.
• Raise your arms to the sides until they are at shoulder height.
• Lower your arms back down to the starting position.

Front Raises

3 sets of 12 reps
• Stand or sit with your feet shoulder-width apart, hold a dumbbell in each hand.
• Raise your arms straight out in front of you until they are at shoulder height.
• Lower your arms back down to the starting position.

Reverse Fly

3 sets of 12 reps
• Stand or sit with your feet shoulder-width apart, hold a dumbbell in each hand.
• Bend your arms to the sides until they are at a 90-degree angle.
• Lower your arms back down to the starting position.

Arnold Press

3 sets of 12 reps
• Stand or sit with your feet shoulder-width apart, hold a dumbbell in each hand.
• Press the weights together in front of your face.
• Lower the weights back down to the starting position.

Cool-down

5-10 minutes
• Static stretching for the arms.