Warrior Level: Arms dumbbell weight training
Warrior Level – Dumbbell Arm Workout
Push the Limits. Stretch the Burn.
This intermediate phase brings intensity. Supersets, tempo shifts, and focused isolation drills forge arms that endure. You’ll target strength and shape through grind-heavy sets that challenge your grip, pump, and recovery.
You don’t train for show. You train for strength.
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):
§ Dumbbell Bicep curls
§ 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
§ Diamond push ups
o Set 4 x 3 (go until fail):
§ Crunches
§ Leg lifts holds
§ Russian twist
§ Heel taps
§ Planks
Arms day No. 2 - 30 sec between reps, 1 minute break between sets
o Superset
o Warm up x 3
§ 40 star jumps
§ Chin ups (6 – max out)
o Set 1 x 4 (8 min, 15 max):
§ Standing dumbbell curls
§ Triceps Dip
§ Close Grip Dumbbell Press
o Set 3 x 4 (8 min, 15 max):
§ Biceps 21’S
§ Diamond push ups
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 lift holds
§ Reverse crunches
§ V sits
§ Leg raises
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 reverse biceps Curls
§ Reverse grip triceps overhead extension
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 3 (go until fail):
§ Leg lift holds
§ Leg raises
§ Crunches
§ Standing elbow to knee
§ Plank
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):
§ 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
§ Close Grip Dumbbell Press
o Set 5 x 3 (go until fail):
§ V-sit
§ Reverse crunches
§ Heel Taps
§ Hip thrusts
§ Side planks