logo
BoostcampPNG

Daily Arms

by Shannon Lee Biagi
1 athletes joined

Program Description

A simple, quick arm toning workout.

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting
  • Equipment
    Dumbbell Only
  • Program Length
    8 weeks
  • Time Per Workout
    20 minutes
  • Created
    Sep 03, 2025 06:51
  • Last Edited
    Sep 03, 2025 07:42
Muscle Engagement
Front
Back
MuscleSet
Middle Delts
25%
Biceps
25%
Triceps
20%
Front Delts
17.5%
Forearms
5%
Upper Back
5%
Rear Delts
2.5%
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
-
2
Bicep Curl (Dumbbell)
3
10 reps
-
3
Standing Shoulder Press (Dumbbell)
3
10 reps
-
4
Tricep Extension (Dumbbell)
3
10 reps
-
5
Reverse Bicep Curl (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
-
2
Bicep Curl (Dumbbell)
3
10 reps
-
3
Standing Shoulder Press (Dumbbell)
3
10 reps
-
4
Tricep Extension (Dumbbell)
3
10 reps
-
5
Reverse Bicep Curl (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
-
2
Bicep Curl (Dumbbell)
3
10 reps
-
3
Standing Shoulder Press (Dumbbell)
3
10 reps
-
4
Tricep Extension (Dumbbell)
3
10 reps
-
5
Reverse Bicep Curl (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
-
2
Bicep Curl (Dumbbell)
3
10 reps
-
3
Standing Shoulder Press (Dumbbell)
3
10 reps
-
4
Tricep Extension (Dumbbell)
3
10 reps
-
5
Reverse Bicep Curl (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
-
2
Bicep Curl (Dumbbell)
3
10 reps
-
3
Standing Shoulder Press (Dumbbell)
3
10 reps
-
4
Tricep Extension (Dumbbell)
3
10 reps
-
5
Reverse Bicep Curl (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
-
2
Bicep Curl (Dumbbell)
3
10 reps
-
3
Standing Shoulder Press (Dumbbell)
3
10 reps
-
4
Tricep Extension (Dumbbell)
3
10 reps
-
5
Reverse Bicep Curl (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
-
2
Bicep Curl (Dumbbell)
3
10 reps
-
3
Standing Shoulder Press (Dumbbell)
3
10 reps
-
4
Tricep Extension (Dumbbell)
3
10 reps
-
5
Reverse Bicep Curl (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
-
2
Bicep Curl (Dumbbell)
3
10 reps
-
3
Standing Shoulder Press (Dumbbell)
3
10 reps
-
4
Tricep Extension (Dumbbell)
3
10 reps
-
5
Reverse Bicep Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
-
2
Bicep Curl (Dumbbell)
3
10 reps
-
3
Standing Shoulder Press (Dumbbell)
3
10 reps
-
4
Tricep Extension (Dumbbell)
3
10 reps
-
5
Reverse Bicep Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
-
2
Bicep Curl (Dumbbell)
3
10 reps
-
3
Standing Shoulder Press (Dumbbell)
3
10 reps
-
4
Tricep Extension (Dumbbell)
3
10 reps
-
5
Reverse Bicep Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
-
2
Bicep Curl (Dumbbell)
3
10 reps
-
3
Standing Shoulder Press (Dumbbell)
3
10 reps
-
4
Tricep Extension (Dumbbell)
3
10 reps
-
5
Reverse Bicep Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
-
2
Bicep Curl (Dumbbell)
3
10 reps
-
3
Standing Shoulder Press (Dumbbell)
3
10 reps
-
4
Tricep Extension (Dumbbell)
3
10 reps
-
5
Reverse Bicep Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
-
2
Bicep Curl (Dumbbell)
3
10 reps
-
3
Standing Shoulder Press (Dumbbell)
3
10 reps
-
4
Tricep Extension (Dumbbell)
3
10 reps
-
5
Reverse Bicep Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
-
2
Bicep Curl (Dumbbell)
3
10 reps
-
3
Standing Shoulder Press (Dumbbell)
3
10 reps
-
4
Tricep Extension (Dumbbell)
3
10 reps
-
5
Reverse Bicep Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
-
2
Bicep Curl (Dumbbell)
3
10 reps
-
3
Standing Shoulder Press (Dumbbell)
3
10 reps
-
4
Tricep Extension (Dumbbell)
3
10 reps
-
5
Reverse Bicep Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
-
2
Bicep Curl (Dumbbell)
3
10 reps
-
3
Standing Shoulder Press (Dumbbell)
3
10 reps
-
4
Tricep Extension (Dumbbell)
3
10 reps
-
5
Reverse Bicep Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
-
2
Bicep Curl (Dumbbell)
3
10 reps
-
3
Standing Shoulder Press (Dumbbell)
3
10 reps
-
4
Tricep Extension (Dumbbell)
3
10 reps
-
5
Reverse Bicep Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
-
2
Bicep Curl (Dumbbell)
3
10 reps
-
3
Standing Shoulder Press (Dumbbell)
3
10 reps
-
4
Tricep Extension (Dumbbell)
3
10 reps
-
5
Reverse Bicep Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
-
2
Bicep Curl (Dumbbell)
3
10 reps
-
3
Standing Shoulder Press (Dumbbell)
3
10 reps
-
4
Tricep Extension (Dumbbell)
3
10 reps
-
5
Reverse Bicep Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
-
2
Bicep Curl (Dumbbell)
3
10 reps
-
3
Standing Shoulder Press (Dumbbell)
3
10 reps
-
4
Tricep Extension (Dumbbell)
3
10 reps
-
5
Reverse Bicep Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
-
2
Bicep Curl (Dumbbell)
3
10 reps
-
3
Standing Shoulder Press (Dumbbell)
3
10 reps
-
4
Tricep Extension (Dumbbell)
3
10 reps
-
5
Reverse Bicep Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
-
2
Bicep Curl (Dumbbell)
3
10 reps
-
3
Standing Shoulder Press (Dumbbell)
3
10 reps
-
4
Tricep Extension (Dumbbell)
3
10 reps
-
5
Reverse Bicep Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
-
2
Bicep Curl (Dumbbell)
3
10 reps
-
3
Standing Shoulder Press (Dumbbell)
3
10 reps
-
4
Tricep Extension (Dumbbell)
3
10 reps
-
5
Reverse Bicep Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
-
2
Bicep Curl (Dumbbell)
3
10 reps
-
3
Standing Shoulder Press (Dumbbell)
3
10 reps
-
4
Tricep Extension (Dumbbell)
3
10 reps
-
5
Reverse Bicep Curl (Dumbbell)
3
10 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Lateral Raise (Dumbbell)
3 Sets
10 Reps
-
2
Bicep Curl (Dumbbell)
3 Sets
10 Reps
-
3
Standing Shoulder Press (Dumbbell)
3 Sets
10 Reps
-
4
Tricep Extension (Dumbbell)
3 Sets
10 Reps
-
5
Reverse Bicep Curl (Dumbbell)
3 Sets
10 Reps
-
Day 2
1
Lateral Raise (Dumbbell)
3 Sets
10 Reps
-
2
Bicep Curl (Dumbbell)
3 Sets
10 Reps
-
3
Standing Shoulder Press (Dumbbell)
3 Sets
10 Reps
-
4
Tricep Extension (Dumbbell)
3 Sets
10 Reps
-
5
Reverse Bicep Curl (Dumbbell)
3 Sets
10 Reps
-
Day 3
1
Lateral Raise (Dumbbell)
3 Sets
10 Reps
-
2
Bicep Curl (Dumbbell)
3 Sets
10 Reps
-
3
Standing Shoulder Press (Dumbbell)
3 Sets
10 Reps
-
4
Tricep Extension (Dumbbell)
3 Sets
10 Reps
-
5
Reverse Bicep Curl (Dumbbell)
3 Sets
10 Reps
-