We're back - and it's time to get those arms pumpin!

Howdy fitness fans! 👋 💪 

A while back we had to stop this news letter due to life commitments, thankfully now we have some help in the form of some new writers!! With this in mind we’ve decided that we’re going to bump this news letter back into business and like with our gym routines, we’re going to get it back on track!

So here is your workout for this week!

Arms Workout:

Bicep Curls:

• Reps: 10-12

• Sets: 3

• Description: Stand with a dumbbell in each hand, palms facing forward. Keep your elbows close to your torso and curl the weights up towards your shoulders. Slowly lower them back down to the starting positions

Tricep Dips:

• Reps: 10-12

• Sets: 3

• Description: Sit on the edge of a sturdy chair or bench, placing your hands beside your hips. Slide your buttocks off the seat and support your body weight with your hands. Lower your body by bending your elbows, then push yourself back up to the starting position.

Hammer Curls:

• Reps: 10-12

• Sets: 3

• Description: Stand with a dumbbell in each hand, palms facing your body. Keeping your upper arms stationary, curl the weights up towards your shoulders. Slowly lower them back down.

Tricep Pushdowns

• Reps: 10-12

• Sets: 3

• Description: Attach a rope or straight bar to a high pulley of a cable machine. Stand facing the machine with your feet shoulder-width apart. Grab the attachment with an overhand grip. Keep your elbows close to your body and push the attachment downward until your arms are fully extended. Return to the starting position.

Concentration curls

• Reps: 10-12

• Sets: 3

• Description: Sit on a bench or chair with a dumbbell in one hand, resting your elbow on the inside of your thigh. With your palm facing up, curl the weight toward your shoulder. Slowly lower it back down. Switch arms and repeat.

Disclaimer: Remember to adjust the weights and repetitions based on your fitness level and gradually increase intensity as you progress. It's also crucial to maintain proper form and listen to your body during workouts. Before starting any new exercise program, it's important to consult with a healthcare professional or a certified fitness trainer to ensure the exercises are suitable for you.

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