3-week training plan against sagging arms

Are you tired of feeling self-conscious about your sagging arms? Do you want to feel confident and strong in sleeveless tops and dresses? Look no further, because we have a 3-week training plan that will help you transform your arms and boost your confidence.

Arm workouts are crucial for toning and strengthening the muscles in your arms. By targeting specific muscles, you can improve muscle mass and definition, leading to firmer and more toned arms. Additionally, regular arm workouts can help improve overall strength and prevent injuries.

The 3-Week Training Plan

This 3-week training plan is designed to target the muscles in your arms and help you achieve a more toned and defined look. It consists of three workouts per week, with rest days in between to allow your muscles to recover.

Say goodbye to sagging arms and hello to strong and defined muscles!


  • Stand with your legs apart with your feet shoulder-width apart.
  • Next, place both hands in front of you and hold a dumbbell at one end (or the handle of the kettlebell).
  • Raise your arms above your head and bend your arms while holding the dumbbell or kettlebell behind your head. Feel the pressure exerted on your arms and shoulders.
  • Make sure your spine, legs, and knees are in a straight posture.
  • Then return to the starting position.
  • Perform between 15 and 20 repetitions.


  • First, hold a barbell or dumbbell in each of your hands ensuring a proper grip.
  • When you’re in a standing position, bend your knees making sure your back is absolutely straight and bend at the front.
  • The front of the body should be parallel to the ground and the arms should be closer to your sides as a 90-degree posture between the forearm and the upper arm.
  • Shoulders should be intact at your sides as you extend your arms to the back and feel the contraction in your triceps and arms.
  • Hold the same position for a while and return to the starting point. Make sure you don’t swing your hands.
  • Try to perform at least 20 repetitions.


Stand up and spread your legs.
Grab two dumbbells and slowly spread your arms out to your sides, trying to bring them parallel to the ground.
Return to the starting position and then repeat the process.
Perform between 10 and 20 lifts.


  • Stand up and spread your legs.
  • She takes two dumbbells and slowly raises both arms forward, trying to bring them parallel to the ground.
  • She returns to the starting position and then repeats the process.
  • Perform between 10 and 20 lifts.


  • Stand with your feet shoulder-width apart and hold a dumbbell in both hands. The weight should be a minimum of 1 kg or more depending on your strength.
  • Hold the dumbbell with your thumb and fingers wrapped in a good grip, with your wrist and arms facing out.
  • Next, lift both dumbbells hard, bending your elbow toward your shoulders, and feel the pressure in your triceps and the backs of your arms.
  • Then return to the starting position.
  • Make 3 sets of 10 repetitions.