Arms · Beginner

1 day · 19 steps in total · Day 1: 19 steps · Level: Beginner · Focus: Arms

Arms Beginner is a single-day arm routine of 19 steps. It covers the arms from several angles without needing any equipment.

Day 1 opens with Arm Raises, Side Arm Raise and Triceps Dips, so shoulders and triceps get attention right away. It is a practical first arm routine: simple moves, clear order, and a length that fits into a short session.

Steps

• Arm Raises30s
• Side Arm Raise30s
• Triceps Dips×10
• Arm Circles Clockwise30s
• Arm Circles Counterclockwise30s
• Diamond Push-Ups×6
• Jumping Jacks30s
• Chest Press Pulse16s
• Leg Barbell Curl Left×8
• Leg Barbell Curl Right×8
• Diagonal Plank×10
• Punches30s
• Push-Ups×10
• Inchworms×8
• Wall Push-Ups×12
• Triceps Stretch Left30s
• Triceps Stretch Right30s
• Standing Biceps Stretch Left30s
• Standing Biceps Stretch Right30s

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General fitness information only, not medical advice. Stop if an exercise causes pain, and talk to a doctor before starting a new workout routine if you have a health condition.