Program Information
| Feature | Details |
|---|---|
| Duration | 4 weeks (30 days) |
| Focus | Strengthening and sculpting biceps and triceps |
| Structure | A combination of bicep and tricep exercises with progressive intensity |
| Intensity | Starts with foundational exercises and gradually increases intensity |
Program Features
| Week | Focus Area |
|---|---|
| Weeks 1-2 | Build foundational strength and endurance |
| Weeks 3-4 | Focus on muscle definition and higher intensity |
| Structure | Targeted exercises for biceps and triceps with rest and recovery days |
Program Summary
| Week | Focus |
|---|---|
| Week 1 | Establish foundational strength with basic exercises. |
| Week 2 | Increase intensity and incorporate more reps and sets. |
| Week 3 | Focus on strength building with added volume and weight. |
| Week 4 | Challenge yourself with higher intensity and advanced exercises. |
Guide
| Day | Focus | Key Tips |
|---|---|---|
| Day 1 | Bicep Blast | Focus on controlled movements and ensure full range of motion. |
| Day 2 | Tricep Toning | Use proper form to maximize effectiveness and avoid injuries. |
| Day 3 | Combined Arms | Integrate both bicep and tricep exercises for balanced strength. |
| Day 4 | Active Rest | Engage in light stretching or gentle cardio to aid recovery. |
| Day 5 | Strength Challenge | Increase weight or reps to push your limits and build muscle. |
Workout Plan
Week 1: Foundation
| Day | Exercise | Sets | Reps |
|---|---|---|---|
| Day 1 | Dumbbell Bicep Curls | 3 | 12 |
| Â | Hammer Curls | 3 | 12 |
| Â | Concentration Curls | 3 | 10 |
| Day 2 | Dumbbell Tricep Extensions | 3 | 12 |
| Â | Tricep Kickbacks | 3 | 12 |
| Â | Overhead Tricep Extensions | 3 | 10 |
| Day 3 | Bicep and Tricep Circuit | 3 | 10 each |
| Day 4 | Active Rest (Stretching or Light Walk) | Â | Â |
| Day 5 | Bicep and Tricep Combo | 3 | 15 each |
| Â | Superset Curls and Extensions | 3 | 10 each |
| Day 6 | Rest Day | Â | Â |
Week 2: Progression
| Day | Exercise | Sets | Reps |
|---|---|---|---|
| Day 1 | Incline Dumbbell Curls | 4 | 12 |
| Â | Hammer Curls | 4 | 15 |
| Â | Concentration Curls | 4 | 12 |
| Day 2 | Tricep Dips | 4 | 12 |
| Â | Tricep Kickbacks | 4 | 15 |
| Â | Overhead Tricep Extensions | 4 | 12 |
| Day 3 | Bicep and Tricep Circuit | 4 | 12 each |
| Day 4 | Active Rest (Stretching or Light Walk) | Â | Â |
| Day 5 | Bicep and Tricep Combo | 4 | 20 each |
| Â | Superset Curls and Extensions | 4 | 12 each |
| Day 6 | Rest Day | Â | Â |
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Week 3: Strength Building
| Day | Exercise | Sets | Reps |
|---|---|---|---|
| Day 1 | Dumbbell Curls | 4 | 15 |
| Â | Hammer Curls | 4 | 15 |
| Â | Concentration Curls | 4 | 15 |
| Day 2 | Tricep Extensions | 4 | 15 |
| Â | Tricep Kickbacks | 4 | 20 |
| Â | Overhead Tricep Extensions | 4 | 15 |
| Day 3 | Bicep and Tricep Circuit | 4 | 15 each |
| Day 4 | Active Rest (Stretching or Light Walk) | Â | Â |
| Day 5 | Bicep and Tricep Combo | 4 | 25 each |
| Â | Superset Curls and Extensions | 4 | 15 each |
| Day 6 | Rest Day | Â | Â |
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Week 4: Intensity Increase
| Day | Exercise | Sets | Reps |
|---|---|---|---|
| Day 1 | Dumbbell Bicep Curls | 4 | 20 |
| Â | Hammer Curls | 4 | 20 |
| Â | Concentration Curls | 4 | 20 |
| Day 2 | Tricep Dips | 4 | 20 |
| Â | Tricep Kickbacks | 4 | 25 |
| Â | Overhead Tricep Extensions | 4 | 20 |
| Day 3 | Bicep and Tricep Circuit | 4 | 20 each |
| Day 4 | Active Rest (Stretching or Light Walk) | Â | Â |
| Day 5 | Bicep and Tricep Combo | 4 | 30 each |
| Â | Superset Curls and Extensions | 4 | 20 each |
| Day 6 | Rest Day | Â | Â |
Download Information:
Download Your Home Bicep & Tricep Blast Workout Plan
Click below to get your printable PDF version of the Home Bicep & Tricep Blast: Dumbbell Workouts for Stronger Arms. The downloadable plan includes:
- Detailed workout schedules
- Exercise descriptions
- Training tips
- Printable version for easy access
