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Daily Arms

by Shannon Lee Biagi
4 athletes joined
5.0
(1 rating)

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
    Oct 16, 2025 10:08

Summary

Unlock your arm potential with the Daily Arms program, an 8-week journey designed to sculpt and strengthen your upper body. Comprising three focused sessions each week, this program utilizes dumbbells to target key muscle groups, including biceps, triceps, and shoulders. Each workout features essential exercises like Bicep Curls and Tricep Extensions, ensuring you build both size and definition. Get ready to elevate your training and achieve those arm goals with confidence!
Muscle Engagement
Front
Back
MuscleSet
Middle Delts
22.7%
Biceps
22.7%
Triceps
18.2%
Front Delts
15.9%
Forearms
13.6%
Upper Back
4.5%
Rear Delts
2.3%
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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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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
-