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Sure, here's a basic arm-strengthening exercise plan that you can follow:

Day 1: Biceps and Forearms

1.Overhead Dumbbell Tricep Extension:

• 3 sets of 10-12 reps
• Hold a dumbbell with both hands overhead and lower it behind your head, then extend your arms back up.

3.Tricep Kickbacks:

• 3 sets of 10-12 reps
• Hold a dumbbell in each hand, hinge at the hips, and extend your arms back, focusing on squeezing the triceps at the top.Reverse Curls:
• 3 sets of 10-12 reps
• Grip the dumbbells with an overhand grip (palms facing down) and curl them up, focusing on the forearm muscles.Barbell Bicep Curls:
• 3 sets of 10-12 reps
• Use a barbell with an underhand grip (palms facing up) and curl it up toward your shoulders.Dumbbell Bicep Curls:
• 3 sets of 10-12 reps
• Start with a weight that challenges you but allows you to maintain proper form.- Focus on proper form and controlled movements throughout each exercise.2.3.4.4.

Sure, here's a basic arm-strengthening exercise plan that you can follow:

Day 1: Biceps and Forearms

1. 
   

   Dumbbell Bicep Curls:

   
   
   
   
   • 3 sets of 10-12 reps
   
   
   • Start with a weight that challenges you but allows you to maintain proper form.
   
   
   
   


2. 
   

   Hammer Curls:

   
   
   
   
   • 3 sets of 10-12 reps
   
   
   • Hold dumbbells with a neutral grip (palms facing each other) and curl them up toward your shoulders.
   
   
   
   


3. 
   

   Reverse Curls:

   
   
   
   
   • 3 sets of 10-12 reps
   
   
   • Grip the dumbbells with an overhand grip (palms facing down) and curl them up, focusing on the forearm muscles.
   
   
   
   


4. 
   

   Barbell Bicep Curls:

   
   
   
   
   • 3 sets of 10-12 reps
   
   
   • Use a barbell with an underhand grip (palms facing up) and curl it up toward your shoulders.
   
   
   
   

Day 2: Triceps and Shoulders

1. 
   

   Tricep Dips:

   
   
   
   
   • 3 sets of 8-10 reps
   
   
   • Use parallel bars or a stable surface and lower your body by bending your elbows, then push back up.
   
   
   
   


2. 
   

   Overhead Dumbbell Tricep Extension:

   
   
   
   
   • 3 sets of 10-12 reps
   
   
   • Hold a dumbbell with both hands overhead and lower it behind your head, then extend your arms back up.
   
   
   
   


3. 
   

   Tricep Kickbacks:

   
   
   
   
   • 3 sets of 10-12 reps
   
   
   • Hold a dumbbell in each hand, hinge at the hips, and extend your arms back, focusing on squeezing the triceps at the top.
   
   
   
   


4. 
   

   Shoulder Press:

   
   
   
   
   • 3 sets of 10-12 reps
   
   
   • Hold dumbbells at shoulder height and press them overhead, fully extending your arms.
   
   
   
   

Day 3: Rest or Active Recovery

Rest or engage in light activities like walking, yoga, or stretching to allow your muscles to recover.

Tips:

• Warm up before each workout with some light cardio and dynamic stretches.


• Focus on proper form and controlled movements throughout each exercise.


• Gradually increase the weight you're lifting as you get stronger, but prioritize good form over heavy weights.


• Allow at least 48 hours of rest between arm workouts to allow for muscle recovery and growth.


• Stay hydrated and eat a balanced diet to support muscle development.