Week 2 - Arms

16 min

6 exercises

Knee Push-ups

4 sets

5 reps

Flat Bench Dumbbell Flyes

3 sets

10 reps

Lateral Shoulder Dumbbell Raises

3 sets

12 reps

Standing Dumbbell Bicep Curls

3 sets

25 reps

Tricep Dumbbell Kickbacks

4 sets

15 reps

Plank

3 sets

25 reps

This Week 2 - Arms 16 min-minute gym workout plan effectively targets your abs, arms, chest and shoulders. Easily follow this workout with confidence on your phone or printable exercise program with our clear exercise demonstrations. You can also look up step-by-step instructions for each of the 6 exercises and see which muscle groups they target. Enjoy!

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Week 2 - Arms

16 min

6 exercises

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Knee Push-ups

4 sets

5 reps

Set 1 of 4

Rest before next set

Get ready

321GO

Start

Primary muscle group(s):

Chest

Secondary:

Abs, Shoulders, Triceps

Come to the ground on your knees. Tighten your core and maintain a flat back.
Position your hands on the ground in front of you, directly below your shoulders. Cross your feet in the back.
Lower your chest towards the ground. Bend your elbows at a 60-degree angle until your chest is just above the ground. You should feel a stretch across your chest. Hold for a count of one.
Without locking your elbows, push yourself back to the starting position by straightening your arms.

Primary muscle group(s):

Chest

Secondary:

Abs, Shoulders, Triceps

Place a pair of dumbbells on the floor. Lie on your back in between the dumbbells. Bend your knees and move your feet towards your butt.
Grab the dumbbells and hold them above you. Allow your upper arms to remain on the floor. Begin the movement by pushing the dumbbells over your chest. Pause at the top and squeeze your chest muscles.
Slowly bring the weights down to the starting position, allowing your arms to rest for a brief moment before beginning the next repetition.

Primary muscle group(s):

Chest

Secondary:

Abs, Shoulders, Triceps

Get into position by placing your hands flat on the floor, directly below your shoulders.
Extend your legs out behind you, with only your toes and balls of your feet touching the floor.
Hold your body up and keep your back straight by tightening your abdominal muscles.
Your neck and head should be bent slightly back.
Lower your chest towards the ground by bending your elbows until your chest is just above the ground or you feel a stretching of your chest and shoulders. Hold for a count of one.
Press upwards from your chest and shoulders, straightening your arms as you return to the starting position. Hold for a count of one.
Repeat.

Flat Bench Dumbbell Flyes

3 sets

10 reps

Set 1 of 3

Rest before next set

Get ready

321GO

Start

Primary muscle group(s):

Chest

Secondary:

Abs, Shoulders, Triceps

Holding a pair of dumbbells, sit on a flat bench and slowly lower yourself back.
Keep a tight core as you push the dumbbells above your chest. The dumbbells will be facing one another and held together.
With a slight bend in the elbow, open up your chest and slowly lower the dumbbells to the sides.
When the dumbbells are parallel with the ground, pause, and return to the starting position.

Primary muscle group(s):

Chest

Secondary:

Abs, Shoulders, Triceps

Stand between two cable stations with the dumbbell grip handles attached to the high pulleys on each side of you.
Hold the handles with an overhand grip. Your arms should be outstretched.
Bend your knees and hips slightly so that you are leaning forward, but not too far.
Bend your elbows slightly and rotate your shoulders in towards the centre of your chest a little. Your elbows should be slightly behind you.
Use a hugging motion, keeping your elbows in a fixed, bent position to bring the grip attachments together in front of your chest.
Slowly return to the starting position until you feel a slight stretch in your chest muscles.
Repeat.

Primary muscle group(s):

Chest

Secondary:

Shoulders, Triceps

Sit on a pec deck machine with your back flat against the back rest.
Grip the handles and make sure your arms are parallel to the floor. If not parallel,adjust the seat or handles accordingly. This is the start position.
Exhale and slowly push the handles together squeezing your chest to the middle as you do so. Hold for a count of one.
Inhale as you return to the starting position in a controlled movement.
Repeat.

This exercise can be performed using an exercise band or pulleys. There are a variety of different machines with different placement of your forearms. With these, place your forearms on the pad, with your elbow bent to 90 degrees. Perform the exercise by squeezing your elbows together.

Lateral Shoulder Dumbbell Raises

3 sets

12 reps

Set 1 of 3

Rest before next set

Get ready

321GO

Start

Primary muscle group(s):

Shoulders

Stand with your back straight, feet shoulder width apart, while holding a dumbbell in each hand with a neutral grip.
Hold your arms fully extended by your side, with your palms facing in to your body.
Keep your elbows close to your sides. This is the start position.
Keeping your arms fully extended and your torso stationary, lift the dumbbells out to your sides and up until they are at shoulder level. Exhale as you do so.
Hold for a count of one while squeezing your shoulder muscles.
Return to the start position in a smooth controlled movement inhaling as you do so.
Repeat.

Primary muscle group(s):

Shoulders

Secondary:

Neck & Upper Traps

Sit on a bench, holding a dumbbell in each hand. Your hands should be at your sides.
Maintain a flat back and tight core. Look straight ahead during the movement.
Be sure to maintain a slight bend in your elbows at all times.
Extend your arms out to the side and guide the weight up. Your arms should come to parallel with the floor.
Pause, slowly lower the weight back to the starting position. Repeat.

Primary muscle group(s):

Shoulders

Secondary:

Abs

Place your left foot onto the middle of a resistance band. Step forward with the right. Tighten your abdominals and avoid arching your back.
Maintaining a slight bend in the elbows at all times, slowly raise your arms up from the sides of your body. Be sure to favor the front as you lift.
Once your arms reach parallel with the floor, pause, feel the contraction, and slowly lower back down.

Standing Dumbbell Bicep Curls

3 sets

25 reps

Set 1 of 3

Rest before next set

Get ready

321GO

Start

Primary muscle group(s):

Biceps

Secondary:

Abs, Forearms

Holding a dumbbell in each hand, stand with your feet shoulder width apart.
Let your arms hang by your side with your palms facing in to the side of your body.
Keep your elbows close to your sides.
Curl the dumbbells up towards your shoulders. Do not swing your hips to get the weight moving.
Continue raising the dumbbells until they are level with your shoulders with your palms facing in. Your forearm should be in a vertical position.
Squeeze or flex your bicep and hold for a count of one.
Slowly lower the dumbbells to the starting position.
Repeat.

You can also perform this exercise by alternating between left and right arms or one arm at a time.

Primary muscle group(s):

Biceps

Secondary:

Forearms

Stand straight holding a barbell with an underhand grip, your hands shoulder width apart and your arms fully extended towards the floor.
Keep your elbows close to your sides.Your palms should be facing away from you. This is the start position.
Keeping your upper arms stationary, curl the barbell forward and up in a smooth arcing motion while exhaling. Only your forearms should move.
Continue upwards until the bar is at shoulder level with your biceps fully contracted. Hold for a count of one while squeezing your biceps.
Inhale as you return to the starting position.
Repeat.

This exercise can be performed using a cable station, with a straight bar attachment connected to the lower pulley.

Primary muscle group(s):

Biceps

Secondary:

Forearms

Sit on a flat bench holding a dumbbell in each hand with an underhand grip.
Keep your back straight and shoulders back.
Keep your arms fully extended with your elbows close to your sides.
Rotate your palms so that they are facing in towards you. This is the start position.
Keeping your upper arms upper arm stationary, start to curl the dumbbells upwards in a smooth arc.
As you curl the dumbbells upwards rotate your wrists, so that your palms face in towards you at the end of the movement.
Continue the movement until the dumbbells are at shoulder level and your biceps are fully contracted.
Hold for a count of one as you squeeze your biceps.
return to the start position, rotating your wrists back to an underhand grip position.
Repeat.

This exercise can be performed by alternating between arms.

Primary muscle group(s):

Biceps

Secondary:

Abs, Forearms

Set up a cable station with a straight bar attachment connected to the low pulley.
Stand close to the station, feet shoulder width apart either side of the pulley.
Grip the bar with a shoulder width underhand grip.
Keep your elbows close to your sides.
Curls your arms upward from the elbows in a smooth arc.
Continue until your forearms are vertical with your palms facing your shoulders. Hold for a count of one while flexing your biceps.
Lower the bar back to the starting position in a smooth motion.
Repeat.

Primary muscle group(s):

Biceps

Secondary:

Forearms

Holding a water bottle in each hand, stand with your feet shoulder width apart.
Let your arms hang by your side with your palms facing in to the side of your body.
Keep your elbows close to your sides.
Curl the water bottles up towards your shoulders. Do not swing your hips to get the weight moving.
Continue raising the water bottles until they are level with your shoulders with your palms facing in. Your forearm should be in a vertical position.
Squeeze or flex your bicep and hold for a count of one.
Slowly lower the water bottles to the starting position.

Primary muscle group(s):

Biceps

Secondary:

Forearms

Begin the movement by stepping on to a resistance band with your feet at shoulder-width, toes pointed slightly out.
Holding the handles of the band in each hand, tighten your abdominals and straighten your lower back. Keep your chest up and gaze forward.
Using an underhand grip or hammer fist grip, slowly pull the band towards your shoulders. Keep your upper arm in place, moving only your forearms.
Once you reach the top of the movement, pause, and slowly lower the band to the starting position. Do not lock out your elbows.

Tricep Dumbbell Kickbacks

4 sets

15 reps

Set 1 of 4

Rest before next set

Get ready

321GO

Start

Primary muscle group(s):

Triceps

Secondary:

Abs, Forearms

Start by standing to the right of a flat bench with a dumbbell on the floor to your right.
Place your left knee on the bench with your left hand palm down n the bench in front of it. In this position, keep your back straight.
Pick up the dumbbell with your right hand using an overhand grip.
Raise your arm until it is in line with your body, keeping your elbow tucked into your side and bent to a 90 degree angle. Your forearm should be pointing straight down to the floor.
Extend your arm using your triceps to lift the weight until it is level with your shoulder.
Hold for a count of one while squeezing your tricep.
Lower to the starting position by bending your elbow to 90 degrees.Hold and repeat.
Complete the set for your right arm before changing stance to work your left arm.

Only your forearm should move during this exercise. Keep your elbow in line with your shoulders at all times throughout the movement.

Primary muscle group(s):

Triceps

Secondary:

Abs, Lower Back

Holding a pair of dumbbells with an overhand grip, stand tall with your chest up and core braced. Bend at the hips while keeping your back completely flat.
Once your upper body is parallel with the floor, bring your upper arms to your sides. Begin by pushing the dumbbells back and behind you.
Pause at the top of the movement and feel the contraction in your triceps. Slowly lower the dumbbells and begin again.

Primary muscle group(s):

Triceps

Attach a resistance band to a door frame or other stable surface. Grab the handles of the band and walk backward until the slack tightens.
Bend slightly at the knees and forward at the hips. Maintain a flat back throughout.
Bring your upper arms up and tight to your side. From here, you will pull the band back using the forearms only. The contraction will be felt exclusively in the triceps.
Slowly return to the starting position and begin again.

Primary muscle group(s):

Triceps

Secondary:

Upper Back & Lower Traps

Holding a pair of water bottles with an overhand grip, stand tall with your chest up and core braced. Bend at the hips while keeping your back completely flat.
Once your upper body is parallel with the floor, bring your upper arms to your sides. Begin by pushing the water bottles back and behind you.
Pause at the top of the movement and feel the contraction in your triceps. Slowly lower the water bottles and begin again.

Plank

3 sets

25 reps

Set 1 of 3

Rest before next set

Get ready

321GO

Start

Primary muscle group(s):

Abs

Get into a face down position on the floor supporting your upper body on your forearms. Your elbows should be bent at 90 degrees.
Extend your legs straight out behind you, supporting them on your toes and balls of your feet.
Keep your body in a straight line by tightening your abdominal and oblique muscles.
Hold for as long as possible.

For extra balance training and core strengthening, you can lift one arm or leg.

Workout done!

Exercises done

of 6

Total time

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