Mussel mommy arms

by Genavee F.

2 athletes joined

Program Description

A simple fast routine to fit into any day for arm strength for beginners

Program Overview

Level
Beginner
Goal
Muscle & Sculpting
Equipment
Dumbbell Only
Program Length
4 weeks
Time Per Workout
10 minutes
Created
Jul 18, 2024 05:32
Last Edited
Sep 01, 2024 12:48

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4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

1

Hammer Curl

1

10 reps

RPE 7

2

Dumbbell Row

1

15 reps

RPE 7.5

3

Suitcase Carry

1

1 mins

RPE 6

4

Seated Dumbbell Curl

1

15 reps

RPE 7

5

High Pull

1

20 reps

RPE 9

Day 1

1

Landmine Push Press

1

15 reps

RPE 8.5

2

Skull Crusher (Barbell)

1

15 reps

RPE 8.5

3

Inch Worm + Push Up

1

10 reps

RPE 10

4

Push Up

1

10 reps

RPE 6

5

Split Jerk

1

15 reps

RPE 8.5

6

Barbell Row

1

20 reps

RPE 9.5

Day 1

1

Hammer Curl

1

10 reps

RPE 7

2

Dumbbell Row

1

15 reps

RPE 7.5

3

Suitcase Carry

1

1 mins

RPE 6

4

Seated Dumbbell Curl

1

15 reps

RPE 7

5

High Pull

1

20 reps

RPE 9

Day 1

1

Landmine Push Press

1

15 reps

RPE 8.5

2

Skull Crusher (Barbell)

1

15 reps

RPE 8.5

3

Inch Worm + Push Up

1

10 reps

RPE 10

4

Push Up

1

10 reps

RPE 6

5

Split Jerk

1

15 reps

RPE 8.5

6

Barbell Row

1

20 reps

RPE 9.5

Day 1

1

Hammer Curl

1 Set

10 Reps

@7

2

Dumbbell Row

1 Set

15 Reps

@7.5

3

Suitcase Carry

1 Set

1 mins

@6

4

Seated Dumbbell Curl

1 Set

15 Reps

@7

5

High Pull

1 Set

20 Reps

@9