Doing this schedule twice a week and 15 minutes each time is enough to tone your arms.

Please note that these exercises start with a small number of repetitions and then gradually increase as you progress to the pro level. Another thing, do these exercises in a variety of orders for best results. As with strength training, change the amount of each weight selected.

For the triceps

Triceps, as you already know, are the three-headed muscles that come together at the elbow. These are on the back of the arm. So, the tricep workout would involve many exercises. Some of them are –

Skull Crusher – This exercise gets its name because if you drop the weights you are more likely to injure your skull due to the positioning of the weights.

How do you

• Lie flat on the floor or a bench or exercise ball with your legs comfortably on either side of the floor. So choose a position that offers comfort and stability.
• Engage your core, hips, and glutes.
• Hold a 5 to 15 pound dumbbell in each hand.
• Start with your hands by your ears, elbows pointing toward the ceiling.
• Pull the weights out towards the ceiling by straightening your elbows.
• Do 12 to 15 repetitions.

Overhead tricep extension

This standing dumbbell overhead triceps extension primarily works on your triceps. The secondary muscles are trapezius (traps), extensors, erector spinae, rotator cuff, anterior and medial deltoids (delts), posterior deltoids (delts), serratus anterior, rectus abdominalus (abs), transverse abdomen, obliques.

How do you

• Stand on the floor with the dumbbell. Your hands should wrap around the dumbbell handle.
• Contract the abdominal muscles or core muscles.
• The head and neck must be aligned with the neck.
• Now you need to exhale as you slowly move the dumbbell over you.
• Straighten your elbows until your arms are perpendicular to the floor. Your elbows point forward and are straight but not locked.
• Now inhale as you control the dumbbell movement and lower it behind your head.
• Do 12 to 15 repetitions.

For biceps

Biceps is a muscle with two attachment points at one end. These muscles are in the upper arm.

Palms-Up Bizeps Curl

How do you

• Hold a 5-pound dumbbell in each hand with your elbows bent at your sides.
• Bring your hands down as low as possible by keeping your palms facing the ceiling.
• Finally, roll the dumbbells back up.
• Do it like this 15 times.

Hammer Curl

How do you

• Stand on the floor holding the dumbbell in each hand.
• In the initial phase, the hands are straight and face down toward the floor.
• Then raise your hands so that your palms face each other, your arms are bent, and your elbows are pointing to the side.
• Then raise your arms to shoulder height.
• Raise and lower your arms as follows, either both arms together or alternately.
• You should do it 15 reps.

Concentration bicep curl

How do you

• Perform this exercise by sitting on a flat bench.
• Hold the dumbbell in your left hand.
• Initially, the dumbbell points to the floor and the arm is straight.
• Bring your elbow into your left thigh.
• Now fully extend your arm by bringing it back to the floor. Now the arm is straight.
• Do this 10-15 times.

You can do these weapon drills to get more beautiful weapons. But you know there are always some precautions to be taken.

• Curls & Extensions – The exercises listed above such as bicep curls and tricep extensions are not endless. This is not advisable for beginners.
• Never overwork your arms – arms are the small muscles that are hit in all exercises. You should not overwork them because the muscles grow when they are resting.
• Don’t ignore other muscles – take care of other muscles too. You don’t want your arms to be too good compared to the rest of your body. This will make you look ugly.
• Eat enough food – You should eat the right amounts. If you try to eat less or more than you need, you will not reach your goal.