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Mussel mommy arms

by Genavee F.
4 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
    Jun 18, 2025 09:24

Summary

Transform your arms with the Mussel Mommy Arms program! Over the course of 4 weeks, dedicate just one day a week to this focused strength training routine designed to sculpt and tone your biceps, triceps, and shoulders using dumbbells. Each session features a variety of effective exercises, including Hammer Curls and Dumbbell Rows, ensuring you build strength and definition while keeping your workouts efficient. Get ready to embrace your power and show off those beautifully toned arms!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
Week 1
1 / 4 Weeks
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