How it work: Do the exercises shown on the table for the prescribed number of repetitions and sets, then you have a day of rest, so when is that day you can do what you want, to take a nap and do what makes you happy, so your body and mind can be get a nice, peaceful day.
But if you are a beginner, know your boundaries and encourage yourself at your own pace, and if you are looking for an additional challenge, add an additional set to make your training even more challenging.
In the picture below are given instructions for 30-day arm workout.
1. How to do a perfect Push up
You need to start in a plank position and if you can’t support your full weight, you can rest your knees on the floor to modify the movement. Then you need to keep your abs tight and next you need to get down into plank position, with your hands under but slightly outside of your shoulders. After that keeping your core tight and then lower your body towards the ground until your chest nearly touches the floor. And then as you lower yourself, you need to tuck your elbows and pulling them close to your body so that your upper arms form a 45-degree angle. And then when your torso is in the bottom position of the move you need to make pause for 1-2 seconds. And after that push back to the starting position as quickly as possible and keep your core engaged the entire time.
2. How to Do Triceps Dips
You need to position a steady and secured bench, chair, or box behind your and then to place your hands shoulder-width apart on the bench and your feet as far out as you can. Next your arms need to be straight but keep a slight bent in your elbows to keep tension off your elbow joint and brace your abs. And then slowly lower your upper body towards the floor by bending at the elbows until your upper arms are parallel with the floor and then you need to keep your elbows tucked into your sides. Once at the bottom and then contract your triceps and push yourself back up to the starting position and repeat 12-15 times.
3. Dumbbell Curls
For this exercise you need to pick up dumbbells that allow you to perform just the prescribed repetitions, for example, if your prescribed rep count is 10, but you can easily perform 20 dumbbell curls, that indicate that your dumbbells are too light. You need to go a little heavier, so you can properly challenge your biceps and tone the arms.
For this exercise you need an exercise ball, but if you don’t have it, you can easily perform this Y raise on the floor, and also dumbbells are optional for beginners. And then holding a light dumbbell in each hand, you need to lie face-down on a Swiss ball with your stomach. Then you need to pelvis on the ball, your toes should be on the floor, and your heels against a wall and keep your palms facing in. Next with your legs straight and your core tight, you need to raise your arms forward until they’re in line with your torso and then do pause for 1-2 seconds then lower the weights slowly. And then repeat for 10 to 12 reps.
Source: Team Fitness Training