Comprehensive Arms Workout Plan - Target Biceps, Triceps, and Forearms in Just 60 Mins

Looking for a complete arms workout plan that delivers real results? This 60-minute session is designed to help you tone and strengthen your biceps, triceps, and forearms using a combination of bodyweight exercises, dumbbells, and core-focused movements. Whether you're aiming to sculpt your arms, improve your strength, or simply feel more confident, this workout is for you.


🏋️‍♀️ What You’ll Learn in This Workout:
1️⃣Step-by-Step Guidance:
Each exercise is explained in detail, including form tips, breathing techniques, and modifications for all fitness levels.
2️⃣Targeted Muscle Groups:
Focus on specific muscles like biceps, triceps, shoulders, and forearms, while also engaging your core and upper body for balance and strength.
3️⃣Workout Structure:
22 exercises split into 2 sets.
Timing: 40 seconds of work followed by 10–15 seconds of rest.
Includes both isolation moves (for muscle definition) and compound exercises (for overall strength and calorie burn).

💡 Workout Breakdown:

1️⃣Warm-Up (Prepare Your Muscles):
Arm Circles (Clockwise & Anticlockwise)
Forward & Backward Pulses
Up Pulses and Down Pulses

2️⃣Main Workout (Strengthen & Sculpt):
Tricep Shoulder Taps
Rotation Plank
One-Arm Push-Ups
Crab Walk Toe Touch
Rocking Plank
Superman Hold
T-Push-Ups
Bent Over Rows (Right & Left)
Lateral Raises
Upright Rows
Tricep Extensions
Bicep Curl to Hammer Curl

3️⃣Cool Down (Relieve Muscle Tension):
Arm Rotations
Down Pulses
Relaxation Stretches

🧠 How This Workout Helps You:
● Toned Arms: Build lean muscle in your biceps, triceps, and forearms.
● Stronger Core: Many exercises, like planks and shoulder taps, engage your core for better posture and stability.
● Increased Endurance: Timed sets help improve your stamina over time.
● Better Definition: Combined isolation and compound moves enhance blood flow, improve muscle activation, and accelerate results.

❓ Common Questions Answered:
Q: Do I need equipment?
A: You’ll need a pair of dumbbells (choose a weight you’re comfortable with) and a mat for floor exercises. Bodyweight-only options are also included!

Q: Is this workout beginner-friendly?
A: Yes! Modifications are provided for all fitness levels. If you’re a beginner, start with lighter weights or bodyweight and build up gradually.

Q: How often should I do this workout?
A: For best results, aim to complete this workout 2–3 times a week, ensuring you rest and recover between sessions.

Q: Can I lose arm fat with this workout?
A: This workout tones your arms and builds muscle, which helps with fat burning. For maximum results, combine it with a balanced diet and cardio exercises.

Q: What if I can’t do all the exercises?
A: Don’t worry! You can pause the video, take extra breaks, or follow the modified versions of tougher moves like push-ups and planks. The key is to keep moving and stay consistent.


💡 Pro Tips for Maximum Results:
● Focus on your form over speed. Proper alignment prevents injuries and ensures better results.
● Use weights that challenge you but allow you to maintain good technique.
● Breathe! Exhale during the exertion phase of each movement and inhale during the recovery.
● Stay consistent—muscle tone and strength build over time.

🧡 Support & Community:
If you found this workout helpful:
👍 Like the video
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💬 Leave a comment with your questions, progress, or suggestions

Let’s achieve your fitness goals together! 💥

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