5
5
DUMBBELL EXERCISES
ARM WORKOUT
Arm Workout
What Are The Best Arm Exercises for Women?
Some of the best arm
exercises are back rows, hammer curls, lateral raises, chest presses and triceps extensions.
Arm Workout
What Makes Your
Arms Look Toned?
Progressive overload
and protein are
important if you want
to see muscle growth
and definition in your
upper body.
Arm Workout
1
BICEP
CURL
Targets:
The biceps
brachii. This classic bicep exercise hits both heads
of the biceps muscle.
2
OVERHEAD
PRESS
Targets:
The shoulders,
triceps, rear delts and
upper back muscles.
3
TRICEP
KICKBACK
Targets:
All three heads
of the tricep muscle
(lateral head, medial
head, and long head).
4
BACK
ROW
Targets:
Latissimus dorsi
(or lats; the largest back muscle known for its
large, flat “V” shape).
5
CHEST
PRESS
Targets:
The chest
muscles (pecs or pectoralis major), deltoids (shoulders) and triceps.
1. Bicep Curl 2. Overhead Press 3. Tricep Kickback 4. Back Row 5. Chest Press
DO IT:
40 secs work, 20 secs rest.
SCREENSHOT WORKOUT
Full Workout
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FULL Workout
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Full Workout
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