3-week training plan against sagging arms

Many women suffer from flabby arms that appear for many reasons, one of the main ones being weight loss.

The best way to solve this problem is naturally, that’s why in this article we show you a 3-week plan of exercises against sagging arms that will get your arms in shape.

For these exercises you need 4 kg dumbbells to perform the training correctly.

1- Triceps Extension

• Stand with your legs apart and your feet shoulder-width apart.
• Place both hands in front of you and hold a dumbbell at one end.
• Raise your arms above your head and bend your arms while holding the dumbbell behind your head. Feel the pressure exerted on your arms and shoulders.
• Make sure your spine, legs, and knees are in a straight posture.
• Then return to the starting position.

Perform between 15 and 20 repetitions.

2- Triceps kick

• First hold a barbell or dumbbell in each of your hands ensuring a proper grip.
• When you’re in a standing position, bend your knees making sure your back is absolutely straight and bend at the front.
• The front of the body should be parallel to the ground and the arms should be closer to your sides as a 90° posture between the forearm and the upper arm. Shoulders should be intact at your sides as you extend your arms to the back and feel the contraction in your triceps and arms.
• Keep the same position for a while and return to the starting point. Make sure you don’t swing your hands.

Try to do at least 20 repetitions.

3- Dumbbell Lateral Raises

• Stand up and spread your legs.
• Take two dumbbells and slowly separate your arms to the sides trying to bring them parallel to the ground.
• Return to the starting position and repeat the process.

Perform between 10 and 20 lifts.

4- Dumbbell Front Raises

• Stand up and spread your legs.
• Take two dumbbells and slowly raise both arms to the front, trying to bring them parallel to the ground.
• Return to the starting position and then repeat the process.

Perform between 10 and 20 lifts.

5- Bicep Curls

• Stand with your feet shoulder width apart and hold a dumbbell in both hands. The weight should be a minimum of 1 kg or more depending on your strength.
• Hold the dumbbell with your thumb and fingers wrapped in a good grip with your wrist and arms facing out.
• Lift both dumbbells forcefully by bending your elbow and bringing it closer to your shoulders, feeling the pressure in your triceps and the back of your arms.
• Then return to the starting position.

Make 3 sets of 10 repetitions.

6- Dumbbell Row (Incline)

• Place your feet shoulder-width apart. Bend your knees and lean your upper body forward with your hips up.
• Keep your spine neutral and don’t round your lower back. The hands should be straight below the shoulders.
• Now bend your elbows back as you raise your arms up to the sides of your chest (shoulder blades should be pulling toward each other).
• Slowly lower the weights in a controlled motion, feeling the tension in your triceps.

Repeat 15 times.

7- Dumbbell Cut

• Stand with your feet hip-width apart with your weight on your left leg.
• Start by holding the dumbbell in both hands by your left shoulder and rotate to move to the right side of your hip.
• Let your feet and knees rotate and lift the weight back towards your left shoulder.

Do 20 reps on each side.