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 EditedJun 18, 2025 09:05

Summary
Unleash your upper body potential with the Arm Strength program, a focused 10-week journey designed to sculpt and strengthen your arms. Committing just four days a week, you'll tackle a variety of dumbbell exercises, including Bicep Curls, Tricep Kickbacks, and Hammer Curls, each set to challenge your limits with 3 sets of 12 reps. This program emphasizes intensity and proper rest to maximize gains, ensuring you build both size and definition. Get ready to transform your arms and elevate your lifting game!
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
-