3-Week Workout Plan to Firm Up Sagging Arms

Ever felt self-conscious about wearing sleeveless tops because of flabby arms? If so, you’re not alone. Many women struggle with sagging arms, especially after weight loss, and while it can be frustrating, there’s a natural solution that doesn’t require drastic measures. This 3-week anti-sagging arm workout plan is designed to target those trouble spots and give you the confidence to wear anything you want—no more hiding those arms!

These exercises are specifically tailored to tone your upper body, which is essential for overall physical health. All you need is a set of dumbbells weighing around 4 kilos, and you’re good to go. Ready to transform your arms in just three weeks? Let’s dive in!

1. Triceps Extension: The Arm Tightener

This exercise is a must for toning the triceps, which are often the main culprits behind sagging arms.

How to Do It:

• Stand with your feet shoulder-width apart.
• Hold a dumbbell by one end with both hands, or use the handle of a kettlebell.
• Raise your arms above your head and bend your elbows, lowering the weight behind your head while feeling the stretch in your triceps and shoulders.
• Keep your spine, legs, and knees in a straight line.
• Return to the starting position.

Reps: Perform 15-20 repetitions.

2. Triceps Kickback: The Targeted Toner

This exercise zeroes in on the triceps, helping to firm and shape them.

How to Do It:

• Hold a dumbbell in each hand with a firm grip.
• Stand with your knees slightly bent, keeping your back straight and bending forward at the hips.
• Your body should be parallel to the ground, with your arms close to your sides at a 90-degree angle between your forearms and upper arms.
• Keeping your shoulders steady, extend your arms back and feel the contraction in your triceps.
• Hold for a moment, then return to the starting position without swinging your hands.

Reps: Aim for at least 20 repetitions.

3. Dumbbell Lateral Raises: The Shoulder Shaper

Lateral raises are perfect for sculpting the shoulders, adding definition to your upper arms.

How to Do It:

• Stand up straight with your legs slightly apart.
• Hold a dumbbell in each hand and slowly lift your arms out to the sides, raising them until they are parallel to the floor.
• Lower your arms back to the starting position and repeat.

Reps: Perform between 10 and 20 lifts.

4. Dumbbell Front Raises: The Arm Definer

Front raises target the front of your shoulders and help define the arms.

How to Do It:

• Stand with your feet slightly apart.
• Hold a dumbbell in each hand and raise your arms straight in front of you until they are parallel to the floor.
• Lower your arms back down slowly and repeat.

Reps: Perform between 10 and 20 lifts.

5. Biceps Curl: The Classic Arm Builder

Bicep curls are a staple for anyone looking to build stronger, more defined arms.

How to Do It:

• Stand with your feet shoulder-width apart, holding a dumbbell in each hand.
• With your palms facing outwards, lift the dumbbells by bending your elbows and bringing them toward your shoulders.
• Feel the pressure on your biceps and triceps, then lower back to the starting position.

Reps: Perform 3 sets of 10 repetitions.

6. Dumbbell Row (Incline): The Back and Arm Strengthener

This exercise not only strengthens your arms but also engages your upper back, improving posture.

How to Do It:

• Stand with your feet shoulder-width apart, bending your knees slightly.
• Lean your upper body forward from the hips, keeping your spine neutral.
• Hold the dumbbells straight under your shoulders.
• Bend your elbows back, lifting the dumbbells to the sides of your chest as your shoulder blades pull together.
• Lower the weights in a controlled motion.

Reps: Repeat 15 times.

7. Dumbbell Chop: The Full-Body Engager

The dumbbell chop works multiple muscle groups, including your arms, shoulders, and core.

How to Do It:

• Stand with your feet hip-width apart, putting your weight on your left leg.
• Hold the dumbbell with both hands by your left shoulder.
• Twist your body and make a chopping motion towards your right hip, letting your feet and knees pivot with the movement.
• Return to the starting position and repeat.

Reps: Do 20 reps on each side.

Your 3-Week Plan to Sleek, Strong Arms

Now that you know the exercises, here’s how to structure them into a 3-week plan. Stick with it, and you’ll start seeing results before you know it!

Weekly Routine:

• Day 1: Triceps Extension, Triceps Kickback, Dumbbell Lateral Raises
• Day 2: Dumbbell Front Raises, Biceps Curl, Dumbbell Row
• Day 3: Dumbbell Chop, Triceps Extension, Dumbbell Lateral Raises
• Day 4: Triceps Kickback, Dumbbell Front Raises, Biceps Curl
• Day 5: Dumbbell Row, Dumbbell Chop, Triceps Extension
• Day 6: Mix all exercises for a full upper-body workout
• Day 7: Rest

Final Thoughts

In just three weeks, this routine will help you tone those arms and gain the confidence to wear whatever you like. Remember, consistency is key, so stick with it, and you’ll see amazing results. Share your progress on social media and inspire others to join you on this journey to stronger, more defined arms!