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Arm Strength

by Monty
12 athletes joined

Program Description

To enable you to build strength in your arms, ideal for adding to other exercises such as running or rowing

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Muscle & Sculpting, Powerlifting, Bodybuilding
  • Equipment
    Dumbbell Only
  • Program Length
    10 weeks
  • Time Per Workout
    40 minutes
  • Created
    Jul 29, 2024 05:43
  • Last Edited
    Aug 06, 2025 04:52

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!
Muscle Engagement
Front
Back
MuscleSet
Triceps
30.6%
Biceps
28.8%
Upper Back
10.8%
Chest
9%
Front Delts
7.2%
Forearms
5.4%
Middle Delts
4.5%
Lats
3.6%
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4.8 Stars with 10, 000+ Ratings
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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
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
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 Curl
3 Sets
-
3
Tricep Kickback
3 Sets
-
4
Single Arm Overhead Tricep Extension
3 Sets
-
Day 2
1
Concentration Curl
3 Sets
-
2
Incline Curl (Dumbbell)
3 Sets
-
3
Skull Crusher
3 Sets
-
4
Close Grip Bench Press (Smith Machine)
3 Sets
-
Day 3
1
Bench Press (Dumbbell)
3 Sets
-
2
Dumbbell Row
3 Sets
-
3
Standing Shoulder Press (Dumbbell)
3 Sets
-
4
Shrug (Dumbbell)
3 Sets
-
Day 4
1
Bicep Curl (Dumbbell)
3 Sets
-
2
Hammer Curl
3 Sets
-
3
Tricep Kickback
3 Sets
-
4
Overhead Extension (Dumbbell)
3 Sets
-