Program Description
To enable you to build strength in your arms, ideal for adding to other exercises such as running or rowing
Program Overview
- LevelBeginner, Novice
- GoalMuscle & Sculpting, Powerlifting, Bodybuilding
- EquipmentDumbbell Only
- Program Length10 weeks
- Time Per Workout40 minutes
- CreatedJul 29, 2024 05:43
- Last EditedOct 19, 2024 07:46
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
2
Hammer Curl
3
3
Tricep Kickback
3
4
Single Arm Overhead Tricep Extension
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
2
Hammer Curl
3
3
Tricep Kickback
3
4
Single Arm Overhead Tricep Extension
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
2
Hammer Curl
4
3
Tricep Kickback
4
4
Single Arm Overhead Tricep Extension
4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
2
Hammer Curl
4
3
Tricep Kickback
4
4
Single Arm Overhead Tricep Extension
4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
2
Hammer Curl
4
3
Tricep Kickback
4
4
Single Arm Overhead Tricep Extension
4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
2
Hammer Curl
4
3
Tricep Kickback
4
4
Single Arm Overhead Tricep Extension
4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
5
2
Hammer Curl
5
3
Tricep Kickback
5
4
Single Arm Overhead Tricep Extension
5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
5
2
Hammer Curl
5
3
Tricep Kickback
5
4
Single Arm Overhead Tricep Extension
5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
5
2
Hammer Curl
5
3
Tricep Kickback
5
4
Single Arm Overhead Tricep Extension
5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
5
2
Hammer Curl
5
3
Tricep Kickback
5
4
Single Arm Overhead Tricep Extension
5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Concentration Curl
3
2
Incline Curl (Dumbbell)
3
3
Skull Crusher
3
4
Close Grip Bench Press (Smith Machine)
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Concentration Curl
3
2
Incline Curl (Dumbbell)
3
3
Skull Crusher
3
4
Close Grip Bench Press (Smith Machine)
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Concentration Curl
4
2
Incline Curl (Dumbbell)
4
3
Skull Crusher
4
4
Close Grip Bench Press (Smith Machine)
4
Day 2
#
Exercise
Sets
Reps
Intensity
1
Concentration Curl
4
2
Incline Curl (Dumbbell)
4
3
Skull Crusher
4
4
Close Grip Bench Press (Smith Machine)
4
Day 2
#
Exercise
Sets
Reps
Intensity
1
Concentration Curl
4
2
Incline Curl (Dumbbell)
4
3
Skull Crusher
4
4
Close Grip Bench Press (Smith Machine)
4
Day 2
#
Exercise
Sets
Reps
Intensity
1
Concentration Curl
4
2
Incline Curl (Dumbbell)
4
3
Skull Crusher
4
4
Close Grip Bench Press (Smith Machine)
4
Day 2
#
Exercise
Sets
Reps
Intensity
1
Concentration Curl
5
2
Incline Curl (Dumbbell)
5
3
Skull Crusher
5
4
Close Grip Bench Press (Smith Machine)
5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Concentration Curl
5
2
Incline Curl (Dumbbell)
5
3
Skull Crusher
5
4
Close Grip Bench Press (Smith Machine)
5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Concentration Curl
5
2
Incline Curl (Dumbbell)
5
3
Skull Crusher
5
4
Close Grip Bench Press (Smith Machine)
5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Concentration Curl
5
2
Incline Curl (Dumbbell)
5
3
Skull Crusher
5
4
Close Grip Bench Press (Smith Machine)
5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
2
Dumbbell Row
3
3
Standing Shoulder Press (Dumbbell)
3
4
Shrug (Dumbbell)
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
2
Dumbbell Row
3
3
Standing Shoulder Press (Dumbbell)
3
4
Shrug (Dumbbell)
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
2
Dumbbell Row
4
3
Standing Shoulder Press (Dumbbell)
4
4
Shrug (Dumbbell)
4
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
2
Dumbbell Row
4
3
Standing Shoulder Press (Dumbbell)
4
4
Shrug (Dumbbell)
4
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
2
Dumbbell Row
4
3
Standing Shoulder Press (Dumbbell)
4
4
Shrug (Dumbbell)
4
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
2
Dumbbell Row
4
3
Standing Shoulder Press (Dumbbell)
4
4
Shrug (Dumbbell)
4
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
2
Dumbbell Row
5
3
Standing Shoulder Press (Dumbbell)
5
4
Shrug (Dumbbell)
5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
2
Dumbbell Row
5
3
Standing Shoulder Press (Dumbbell)
5
4
Shrug (Dumbbell)
5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
2
Dumbbell Row
5
3
Standing Shoulder Press (Dumbbell)
5
4
Shrug (Dumbbell)
5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
2
Dumbbell Row
5
3
Standing Shoulder Press (Dumbbell)
5
4
Shrug (Dumbbell)
5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
2
Hammer Curl
3
3
Tricep Kickback
3
4
Overhead Extension (Dumbbell)
3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
2
Hammer Curl
3
3
Tricep Kickback
3
4
Overhead Extension (Dumbbell)
3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
2
Hammer Curl
4
3
Tricep Kickback
4
4
Overhead Extension (Dumbbell)
4
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
2
Hammer Curl
4
3
Tricep Kickback
4
4
Overhead Extension (Dumbbell)
4
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
2
Hammer Curl
4
3
Tricep Kickback
4
4
Overhead Extension (Dumbbell)
4
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
2
Hammer Curl
4
3
Tricep Kickback
4
4
Overhead Extension (Dumbbell)
4
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
5
2
Hammer Curl
5
3
Tricep Kickback
5
4
Overhead Extension (Dumbbell)
5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
5
2
Hammer Curl
5
3
Tricep Kickback
5
4
Overhead Extension (Dumbbell)
5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
5
2
Hammer Curl
5
3
Tricep Kickback
5
4
Overhead Extension (Dumbbell)
5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
5
2
Hammer Curl
5
3
Tricep Kickback
5
4
Overhead Extension (Dumbbell)
5
Week 1
1 / 10 Weeks
Day 1
1
Bicep Curl (Dumbbell)3 Sets
2
Hammer Curl3 Sets
3
Tricep Kickback3 Sets
4
Single Arm Overhead Tricep Extension3 Sets
Day 2
1
Concentration Curl3 Sets
2
Incline Curl (Dumbbell)3 Sets
3
Skull Crusher3 Sets
4
Close Grip Bench Press (Smith Machine)3 Sets
Day 3
1
Bench Press (Dumbbell)3 Sets
2
Dumbbell Row3 Sets
3
Standing Shoulder Press (Dumbbell)3 Sets
4
Shrug (Dumbbell)3 Sets
Day 4
1
Bicep Curl (Dumbbell)3 Sets
2
Hammer Curl3 Sets
3
Tricep Kickback3 Sets
4
Overhead Extension (Dumbbell)3 Sets