Arms that Slay: Weightlifting Plan for Beginners

Ready to build strength and lean muscle?

Heavy weight lifting has been associated with men for a long time. Many women have avoided it in fear of becoming too bulky. However, heavy lifting has grown in popularity since its benefits became better known.

Weight lifting is one of the most effective ways to build muscle. When you build muscle, you increase the amount of calories your body burns while exercising and at rest. This boosted metabolism can help you burn fat, lose weight, and improve sports performance. Even day-to-day errands become easier. If you want to reap the amazing benefits of weight lifting, SkinnyMs. has you covered!

This upper body weightlifting plan for beginners is composed of six of the most popular and effective moves. You’ll target your shoulders, biceps, triceps, and back. If you’re ready to take on this lifting challenge, print out or copy the plan and head to the gym!

Arms that Slay: Weightlifting Plan for Beginners

What you need: set of dumbbells, interval times

How to Choose Your Dumbbells: Use the highest weight with which you can complete all the repetitions while maintaining proper form. The last few reps should be difficult, but doable. In order to avoid injuries, prioritize proper form over heavy weight.

What to Do: Beginning with shoulder presses, complete 12 reps with your selected dumbbells. Take a 60 second rest and repeat. Do this until you finish all 3 sets, then move on to the next exercise. Complete all sets for all exercises.

1. Shoulder Press – 3 sets of 12 reps
2. Bicep Curl – 3 sets of 12 reps
3. Triceps Extension – 3 sets of 12 reps
4. One-Arm Row – 3 sets of 12 reps with each arm
5. Bench Dips – 3 sets of 20 reps
6. Push-Ups – 3 sets of 15 reps

Instructional Videos

Shoulder Press:

Bicep Curl:

Tricep Extension:


Bench Dips:


Love the workout? Want more? Let us know! Leave a comment in the section below.

Don’t forget to like us on Facebook, follow us on Pinterest and Instagram, and subscribe to our newsletter for all of our latest muscle-sculpting routines!

This post may include affiliate links.

D'Juan Woods

D’Juan Woods, is a graduate of Oklahoma State University where he played wide receiver. D’Juan went on to play in the NFL for the Jacksonville Jaguars and the Super Bowl winning team, the New Orleans Saints. Unfortunately, D’Juan’s NFL career was cut short due to a spinal cord injury that nearly left him paralyzed. Upon his recovery, D’Juan brought his sports knowledge to the realm of personal training. In 2017 & 2018 he was named as a Master Trainer for the Nike Training Club. D’Juan recently won the Equinox Fitness “Prodigy” Talent Search.

D’Juan designs training programs that are very distinct in the fitness world and have delivered amazing results! His programs are based on a willingness to move forward and improve ones body. D’Juan offers comprehensive personal training programs that will improve your physical condition in a matter of weeks. Let's go!

More by D'Juan