Plan Details
- 30 days
- 3 days per week
- 30 minutes per day
- 1-2 Minutes rest between sets
- Target to build muscle
- Location at home
- Target muscles : arms
- Equipment : no equipment, dumbbell
- Total number of workouts : 60
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Day 1 : Arms Muscle Group
one arm dumbbell extension
3 Sets x 30 Reps
Farmer’s walk
3 Sets x 15 Reps
Dumbbell Alternate Curl
3 Sets x 15 Reps
Dumbbell Lunges With Curl
3 Sets x 15 Reps
Day 2 : Arms Muscle Group
Palms Up Wrist Curl
3 Sets x 30 Reps
Plank With Shoulder Taps
3 Sets x 30 Reps
Dumbbell Kickback
3 Sets x 15 Reps
one arm dumbbell extension
3 Sets x 30 Reps
Day 3 :
Rest Day
Day 4 : Arms Muscle Group
Dumbbell Lunges With Curl
3 Sets x 15 Reps
Dumbbell Alternate Curl
3 Sets x 15 Reps
Crab walk
3 Sets x 15 Reps
Dumbbell Hammer Curl
3 Sets x 15 Reps
Day 5 :
Rest Day
Day 6 :
Rest Day
Day 7 :
Rest Day
Day 8 : Arms Muscle Group
Dumbbell Curl
3 Sets x 15 Reps
Dumbbell Lunges With Curl
3 Sets x 15 Reps
Dumbbell Lunges With Hammer Curl
3 Sets x 15 Reps
Overhead Triceps Extension
3 Sets x 15 Reps
Dumbbell Alternate Curl
3 Sets x 15 Reps
Day 9 : Arms Muscle Group
Dumbbell Hammer Curl
3 Sets x 15 Reps
one arm dumbbell extension
3 Sets x 30 Reps
Crab walk
3 Sets x 15 Reps
Plank With Shoulder Taps
3 Sets x 30 Reps
Day 10 :
Rest Day
Day 11 : Arms Muscle Group
Two Dumbbell Tricep Extension
3 Sets x 15 Reps
Crab walk
3 Sets x 15 Reps
Palms Up Wrist Curl
3 Sets x 30 Reps
Dumbbell Alternate Curl
3 Sets x 15 Reps
Day 12 :
Rest Day
Day 13 :
Rest Day
Day 14 :
Rest Day
Day 15 : Arms Muscle Group
Dumbbell Hammer Curl
3 Sets x 15 Reps
Two Dumbbell Tricep Extension
3 Sets x 15 Reps
one arm dumbbell extension
3 Sets x 30 Reps
Dumbbell Kickback
3 Sets x 15 Reps
Day 16 : Arms Muscle Group
Dumbbell Hammer Curl
3 Sets x 15 Reps
one arm dumbbell extension
3 Sets x 30 Reps
Dumbbell Lunges With Curl
3 Sets x 15 Reps
Zottman Curl
3 Sets x 15 Reps
Plank With Shoulder Taps
3 Sets x 30 Reps
Day 17 :
Rest Day
Day 18 : Arms Muscle Group
Overhead Triceps Extension
3 Sets x 15 Reps
Palms Up Wrist Curl
3 Sets x 30 Reps
Zottman Curl
3 Sets x 15 Reps
Dumbbell Reverse Curl
3 Sets x 15 Reps
Farmer’s walk
3 Sets x 15 Reps
Day 19 :
Rest Day
Day 20 :
Rest Day
Day 21 :
Rest Day
Day 22 : Arms Muscle Group
Farmer’s walk
3 Sets x 15 Reps
Dumbbell Lunges With Curl
3 Sets x 15 Reps
Dumbbell Reverse Curl
3 Sets x 15 Reps
Dumbbell Lunges With Hammer Curl
3 Sets x 15 Reps
Day 23 : Arms Muscle Group
Dumbbell Kickback
3 Sets x 15 Reps
Crab walk
3 Sets x 15 Reps
Overhead Triceps Extension
3 Sets x 15 Reps
Dumbbell Lunges With Hammer Curl
3 Sets x 15 Reps
Dumbbell Reverse Curl
3 Sets x 15 Reps
Day 24 :
Rest Day
Day 25 : Arms Muscle Group
one arm dumbbell extension
3 Sets x 30 Reps
Dumbbell Lunges With Hammer Curl
3 Sets x 15 Reps
Dumbbell Reverse Curl
3 Sets x 15 Reps
Dumbbell Drag Curl
3 Sets x 30 Reps
Day 26 :
Rest Day
Day 27 :
Rest Day
Day 28 :
Rest Day
Day 29 : Arms Muscle Group
Dumbbell Lunges With Curl
3 Sets x 15 Reps
Dumbbell Kickback
3 Sets x 15 Reps
Dumbbell Reverse Curl
3 Sets x 15 Reps
Palms Up Wrist Curl
3 Sets x 30 Reps
Day 30 : Arms Muscle Group
Dumbbell Hammer Curl
3 Sets x 15 Reps
Crab walk
3 Sets x 15 Reps
Dumbbell Curl
3 Sets x 15 Reps
Dumbbell Lunges With Hammer Curl
3 Sets x 15 Reps
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