Dumbbell Arm Workout

intermediate level

This program is designed to target the arms and at the same time, burn as many calories as you can by involving more of the body in each action. Simply put, you will exhaust the arms and burn a ton of calories doing it!! The first few exercises are for warm up. Exercises # 5 to # 14 are to be performed in this sequence: Tricep exercise (#5) Immediately followed by Bicep exercise (#6) 2 sets No rest between Tricep and Bicep exercises 2 minutes rest after completion of Tricep and Bicep exercise sequence, before commencing next pair sequence Continue for Tricep and Bicep exercise pair sequences #7 through to # 14

Week 1

Day 1

This daily workout contains 14 activities, you'll be doing the following activities:

	Dumbbell curl on half foam roller using alternating arms Sets: 2 Reps: 10
	Resistance band bicep curls Sets: 3 Reps: 10
	Dumbbell curl stork (single leg balance) Sets: 3 Reps: 10
	Stability ball bicep curl with alternating arms Sets: 3 Reps: 10
	Resistance band overhead tricep extension (tricep curls) Sets: 2 Reps: 10
	Dumbbell overhead triceps extension standing (tricep curls) Sets: 2 Reps: 10
	Standing chest opener stretch Sets: 3 Reps: 3
	Lying diagonal single arm tricep extension with dumbbell Sets: 3 Reps: 10
	Buttkickers Sets: 3 Reps: 15
	Wall sit and reach exercise Sets: 3 Reps: 10
	Rotational medicine ball squats with shoulder flexion Sets: 3 Reps: 15
	Forward lunge with bicep curl Sets: 3 Reps: 12
	Forward lunge with dumbbell tricep extension Sets: 2 Reps: 12
	Stork single leg tricep kickbacks with dumbbell Sets: 2 Reps: 12

Day 2

Rest day!

Day 3

This daily workout contains 14 activities, you'll be doing the following activities:

	Dumbbell curl on half foam roller using alternating arms Sets: 2 Reps: 10
	Resistance band bicep curls Sets: 3 Reps: 10
	Dumbbell curl stork (single leg balance) Sets: 3 Reps: 10
	Stability ball bicep curl with alternating arms Sets: 3 Reps: 10
	Resistance band overhead tricep extension (tricep curls) Sets: 2 Reps: 10
	Dumbbell overhead triceps extension standing (tricep curls) Sets: 2 Reps: 10
	Standing chest opener stretch Sets: 3 Reps: 3
	Lying diagonal single arm tricep extension with dumbbell Sets: 3 Reps: 10
	Buttkickers Sets: 3 Reps: 15
	Wall sit and reach exercise Sets: 3 Reps: 10
	Rotational medicine ball squats with shoulder flexion Sets: 3 Reps: 15
	Forward lunge with bicep curl Sets: 3 Reps: 12
	Forward lunge with dumbbell tricep extension Sets: 2 Reps: 12
	Stork single leg tricep kickbacks with dumbbell Sets: 2 Reps: 12

Day 4

Rest day!

Day 5

This daily workout contains 14 activities, you'll be doing the following activities:

	Dumbbell curl on half foam roller using alternating arms Sets: 2 Reps: 10
	Resistance band bicep curls Sets: 3 Reps: 10
	Dumbbell curl stork (single leg balance) Sets: 3 Reps: 10
	Stability ball bicep curl with alternating arms Sets: 3 Reps: 10
	Resistance band overhead tricep extension (tricep curls) Sets: 2 Reps: 10
	Dumbbell overhead triceps extension standing (tricep curls) Sets: 2 Reps: 10
	Standing chest opener stretch Sets: 3 Reps: 3
	Lying diagonal single arm tricep extension with dumbbell Sets: 3 Reps: 10
	Buttkickers Sets: 3 Reps: 15
	Wall sit and reach exercise Sets: 3 Reps: 10
	Rotational medicine ball squats with shoulder flexion Sets: 3 Reps: 15
	Forward lunge with bicep curl Sets: 3 Reps: 12
	Forward lunge with dumbbell tricep extension Sets: 2 Reps: 12
	Stork single leg tricep kickbacks with dumbbell Sets: 2 Reps: 12

Day 6

Rest day!

Day 7

Rest day!

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MJ Johnson

MJ is the founder of Changing Shape. His program has been recommended by Fitness Magazine and other national publications. He is a 20 year plus certified personal trainer and has helped thousands reach their health and fitness goals. While...

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