Recruit Level: Arms dumbbell weight training
Recruit Level – Dumbbell Arm Workout
Build the Base. Master the Form.
This beginner-tier arm workout focuses on clean technique, balanced volume, and controlled dumbbell movements. Biceps, triceps, and forearms are trained with purpose—establishing stability, grip, and foundational endurance.
Reps over ego. Control builds command.
· Superset - 30 secs between reps and 1 minute break between sets
o Warm up x 3
§ High knees 30 secs
§ Chin ups (max out)
o Set 1 x 3 (8 min, 15 max):
§ Dumbbell Bicep curls
§ Triceps Dips
o Set 2 x 3 (8 min, 15 max):
§ Dumbbell hammer curl
§ Overhead Triceps Extensions
§ Biceps 21’S
§ Triceps Kickbacks
o Set 4 x 3 (go until fail):
§ Crunches
§ Leg lift holds
§ Russian twist
Arms day No. 2
· Superset - 30 secs between reps and 1 minute break between sets
o Warm up x 3
§ 10 burpees
§ Pull ups (max out)
o Set 1 x 3 (8 min, 15 max):
§ Dumbbell Bicep curls
§ Triceps dip
o Set 2 x 3 (8 min, 15 max):
§ Seated Concentration Curls
§ Close Grip Dumbbell Press
o Set 3 x 3 (8 min, 15 max):
§ Biceps 21’S
§ Diamond push ups
o Set 4 x 3 (go until fail):
§ Roman sit ups
§ Reverse crunches
§ Windshield wipers
Arms day No. 3
· Superset - 30 secs between reps and 1 minute break between sets
o Warm up x 3
§ 30 body weight squats
§ Chin ups (max out)
o Set 1 x 3 (8 min, 15 max):
§ Dumbbell biceps curl
§ Dumbbell Overhead Triceps Extension
o Set 2 x 3 (8 min, 15 max):
§ Dumbbell hammer curl
§ Triceps dips
o Set 3 x 3 (8 min, 15 max):
§ Zottman biceps curl
§ Triceps Kickbacks
o Set 4 x 3 (go until fail):
§ Leg lift holds
§ Leg raises
§ Side Plank
Arms day No. 4
· Superset - 30 secs between reps and 1 minute break between sets
o Warm up x 3
§ 10 jump lunges
§ Pull ups (max out)
o Set 1 x 3 (8 min, 15 max):
§ Standing dumbbell curls
§ Triceps Dips
o Set 2 x 3 (8 min, 15 max):
§ Dumbbell hammer curl
§ Close Grip Dumbbell Press
o Set 3 x 3 (8 min, 15 max):
§ Biceps 21’S
§ Overhead Triceps Extensions
o Set 4 x 3 (go until fail):
§ Heel Taps
§ Windshield wipers
§ Stand up knee to elbow