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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.


Original text

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.


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