6-Week Flabby Arm Workout with Weights

For most women, the battle with stubborn arm fat begins after the age of 30¹. This is usually brought on as a person’s metabolism slows down, or the fact that women tend to start losing muscle mass in their 30s.

The good news is it’s not all doom and gloom if you have been struggling with arm jiggle. This 6-week flabby arm workout with weights will help you build muscle and burn fat so your arms look more defined.

Choosing the right dumbbells

The dumbbell weights you will need for this arm workout will depend on your upper-body strength.

While I cannot tell you the exact weight you should use, I suggest that, as a beginner, you start with weights as low as 4 pounds for exercises like bicep curls and triceps kickbacks.

For shoulder exercises, you should aim for the lowest weights on the rack to avoid injury.

As a general strength training rule, you should start with small weights and work your way up to the next available weight as you get stronger and more confident.

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4 Week Flabby Arm Workout with Weights

Follow this arm exercises for flabby arms and you will have toned and sculpted arms in 6 weeks.

Weeks 1 and 2

Always warm up for at least 5 minutes you start the workout.

• Dumbbell front raises 10×3
• Dumbbell bent over rows 10×3
• Biceps curls 10×3
• Triceps dumbbell kickbacks 10×3
• Side lateral raises 10×3
• Reverse flys 10×3
• Biceps hammer curls 10×3
• Triceps extensions 10×3

Weeks 3 and 4

• Wide arm push-ups 12×3
• Renegade rows 12×3
• Biceps curls 12×3
• Triceps dumbbell kickbacks 12×3
• Dumbbell front raises 12×3
• Dumbbell bent over rows 12×3
• Side lateral raises 12×3
• Reverse flys 12×3
• Biceps hammer curls 12×3
• Triceps extensions 12×3

Weeks 5 and 6

• Shoulder press 12×3
• Triceps dips 12×3
• 45 degree bicep curls 12×3
• Triceps dumbbell kickbacks 12×3
• Chest flys 12×4
• Dumbbell bent over rows 12×4
• Dumbbell military press 12×3
• Bicep curls 12×3
• Skull crushers 12×3

References

1. Volpi, E., Nazemi, R., & Fujita, S. (2004). Muscle tissue changes with aging. Current opinion in clinical nutrition and metabolic care, 7(4), 405–410. https://doi.org/10.1097/01.mco.0000134362.76653.b2 ↩︎