WarDad Level: Arms dumbbell weight training
WarDad Level – Dumbbell Arm Workout
No Quit. No Mercy. All Legacy.
This advanced arm gauntlet blends heavy weighted reps with high-volume burnout finishers. Expect hammer curls under fatigue, triceps under pressure, and grip-demanding sets that test your leadership under load.
This is for the men who carry more than muscle.
Arms day No. 1 - 30 sec between reps, 1 minute break between sets
o Superset
o Warm up x 3
§ 20 lunges (10 each leg)
§ Pull ups (6 – max out)
o Set 1 x 4 (8 min, 15 max):
§ Triceps Dips
§ Dumbbell hammer curl
§ Overhead Triceps Extensions
§ Biceps 21’S
§ Triceps Kickbacks
o Set 4 x 4 (8 min, 15 max):
§ Seated Concentration Curls
§ Diamon push ups
o Set 5 x 4 (go until fail):
§ Crunches
§ Leg lifts holds
§ Russian twist
§ Heel taps
§ Planks
o Set 6 (15 mins)
§ Jump rope: 2 minutes x 5 30 secs between rounds
Arms day No. 2 - 30 sec between reps, 1 minute break between sets
o Superset
o Warm up x 3
§ 40 star jumps
§ Pull ups (6 – max out)
o Set 1 x 4 (8 min, 15 max):
§ Dumbbell Bicep curls
§ Triceps dip
§ Close Grip Dumbbell Press
o Set 3 x 4 (8 min, 15 max):
§ Biceps 21’S
§ Dumbbell Kickbacks
o Set 4 x 4 (8 min, 15 max):
§ Dumbbell hammer curl
§ Overhead Triceps Extensions
o Set 5 x 4 (go until fail):
§ Roman sit ups
§ Leg lifts
§ Russian twist
§ V sit
§ Leg raises
§ 10 squat jumps x 15 – 10 secs between rounds
Arms day No. 3 - 30 sec between reps, 1 minute break between sets
o Warm up x 3
§ 50 squats
§ Pull ups (6 – max out)
o Set 1 x 4 (8 min, 15 max):
§ Dumbbell biceps curl
§ Dumbbell Overhead Triceps Extension
o Set 2 x 4 (8 min, 15 max):
§ Dumbbell hammer curl
§ Triceps Dips
o Set 3 x 4 (8 min, 15 max):
§ Zottman biceps curl
§ Triceps Kickbacks
o Set 4 x 4 (8 min, 15 max):
§ Biceps 21’S
§ Close Grip Dumbbell Press
o Set 5 x 4 (go until fail):
§ Leg Lifts holds
§ Leg Raise
§ Roman Sit ups
§ Standing elbow to knee
§ Plank
o Set 6
§ 30 box jumps x 10 – 20 secs between rounds
Arms day No. 4 - 30 sec between reps, 1 minute break between sets
o Superset
o Warm up x 3
§ 2 min jump rope
§ Chin ups (6 – max out)
o Set 1 x 4 (8 min, 15 max):
§ Standing dumbbell bicep curls
§ Triceps Dips
o Set 2 x 4 (8 min, 15 max):
§ Dumbbell hammer curl
§ Close Grip Dumbbell Press
o Set 3 x 4 (8 min, 15 max):
§ Biceps 21’S
§ Overhead Triceps Extensions
o Set 4 x 4 (8 min, 15 max):
§ Seated Concentration Curls
§ Diamond push ups
o Set 5 x 4 (go until fail):
§ V - sit
§ Crunches
§ Heel Taps
§ Hip thrusts
§ Side planks
o Set 6
§ 15 minutes jog