NUDE ARM WORKOUT Routine for Strength & Definition

This NUDE ARMS workout targets the biceps, triceps, shoulders, and forearms, ensuring a balanced, sculpted upper body. Perform 3-4 sets of each exercise, with 8-15 reps per movement depending on your fitness level.

🔥 Warm-Up (5 Minutes)

Prepare your arms with dynamic movements to increase circulation and prevent injury.

• Arm Circles – 30 seconds forward & backward

• Shoulder Rolls – 30 seconds each direction

• Jump Rope or Shadow Boxing – 1-2 minutes

• Wall Shoulder Stretch – 20 seconds per side

💪 Strength & Toning Workout

Biceps & Forearm Power

1. Bicep Curls – Engage the arms with slow, controlled reps using dumbbells or resistance bands. 2. Hammer Curls – Builds thickness in the arms with a neutral grip. 3. Reverse Curls – Targets the forearms and strengthens grip.

🔥 Tip: Focus on squeezing the biceps at the top of each rep for maximum muscle activation.

Triceps & Arm Definition

4. Triceps Dips – Strengthen the back of the arms using a chair or parallel bars. 5. Overhead Triceps Extension – Targets the long head of the triceps for sleek, toned arms. 6. Triceps Kickbacks – Perfect for sculpting lean, defined arms.

🔥 Tip: Keep elbows tucked and core engaged to maximize the stretch and contraction in the triceps.

Shoulder Strength & Stability

7. Shoulder Press – Builds power and endurance in the deltoids. 8. Lateral Raises – Shapes the shoulders for a more defined, athletic look. 9. Front Raises – Enhances shoulder strength and control.

🔥 Tip: Use controlled movements to avoid swinging and maximize the burn in your shoulders.

💨 Cool Down & Stretch (5 Minutes)

Finish your workout with targeted stretching to improve recovery and prevent soreness.

• Cross-Body Shoulder Stretch – 20 seconds per arm

• Overhead Triceps Stretch – 30 seconds per side

• Chest Opener Stretch – 30 seconds

• Wrist & Forearm Stretch – 20 seconds per hand

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Disclaimer

5AM Fit Club is a body-positive, fitness-driven platform focused on motivation, strength, and self-confidence. Our nude workouts are designed for artistic expression, fitness enhancement, and personal empowerment in a safe and supportive environment.

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