In this workout, PJ will guide you through a no-repeat routine focusing on building arm strength. You'll discover a variety of exercises, each chosen for its ability to target key muscle groups in the arms.

Expect to engage your biceps, triceps, and shoulders through a series of movements that not only increase strength but also improve definition and tone.

Day 14 - 30-Day Osteoporosis Fitness Program.

Tools: chair or bench, light & moderate dumbbells

Bone builder:
3 x 10 1-legged hops

1 x 40sec
Full cans
Seated shoulder presses
Seated bicep curls
Seated behind head tricep extension
Hammer curls
Supported tricep kickback
Supported tricep kickback
Side lateral raises
Across body curls
Alt front raises
Skullcrusher
External rotation lifts⁣
External rotation lifts⁣
Across-body tricep extensions