Blasting Full Arms

Blasting Full Arms

Blasting Full Arms


Here's an 8-set arm workout that targets both the biceps and triceps. Make sure to warm up before starting the workout and adjust the weights according to your fitness level.

Note: Perform each set 3 times for 10-15 reps and rest for 1 minutes between sets.

1. Barbell Bicep Curls

  • Stand with feet shoulder-width apart and hold a barbell with an underhand grip.
  • Keep your elbows close to your torso and curl the barbell up towards your shoulders.
  • Lower the barbell back down with control.

2. Dumbbell Tricep Extensions

  • Stand with feet shoulder-width apart and hold a dumbbell with both hands behind your head.
  • Extend your arms upwards, keeping your upper arms close to your ears.
  • Lower the dumbbell back down behind your head.

3. Hammer Curls

  • Hold a pair of dumbbells at your sides with palms facing your body.
  • Curl the dumbbells up towards your shoulders while keeping your palms facing inward throughout the movement.
  • Lower the dumbbells back down with control.

4. Tricep Dips

  • Find parallel bars or use a dip station.
  • Lower your body by bending your elbows until your upper arms are parallel to the ground.
  • Push yourself back up to the starting position.

5. Preacher Curls

  • Use a preacher curl bench and hold a barbell with an underhand grip.
  • Rest your arms against the pad and curl the barbell up towards your shoulders.
  • Lower the barbell back down with control.

6. Tricep Pushdowns

  • Attach a rope or straight bar to a high cable pulley.
  • Stand facing the cable machine and grab the attachment with an overhand grip.
  • Push the attachment downward until your arms are fully extended and then return to the starting position.

7. Concentration Curls

  • Sit on a bench with your legs spread apart.
  • Hold a dumbbell in one hand and rest your elbow against your inner thigh.
  • Curl the dumbbell up towards your shoulder and then lower it back down.

8. Diamond Push-Ups

  • Get into a push-up position with your hands close together, forming a diamond shape with your thumbs and index fingers.
  • Lower your body towards the floor, keeping your elbows close to your body.
  • Push yourself back up to the starting position.



It's essential to maintain proper form throughout each exercise to prevent injuries and maximize the benefits of the workout. If you're unsure about any exercise, consider consulting a fitness professional like myself for one on one coaching. You will have access to the upcoming training library I'm putting together. For personalized programming checkout my COACHING page.

This is also an opportune time to tell you how you can maximize your output In the gym. I use PRE+EAA every day. It has all you need to push through a workout with endurance, energy, and hydration. Excited for the new products and flavors to come! 



Here’s the preworkout meal I eat every day!

If you can’t cook or want to save time and have great meals on deck this is the meal prep service I use. If you have any questions about making them fit let me know and I can have some customized for you. Discount “BARTLEY10”

One of the most respected meal prep services in the industry. Makes the whole dieting thing easier if you can afford it and don’t have to cook. These can be portioned out to fit your macros with a lot of flexibility in variety.



Mandatory supps

Recommended supps

• Glucose disposal agent (take with each of your big carb meals)

• Vitamin D3 - 5-10k units per day

  • Vitamin C - 1-4g per day


Also little extra discount on supps for clients. Don’t share the code with others not on our team. “Titan10” 10% off

Great products for performance and recovery. I made these so I can have what I need to take the rest of my life.

Now you have everything you need to blow up those arms. Get in the trenches with me and get after it. Let me see your pump! Tag me on Instagram so we can share and inspire others.

IG @dreamweaveriv

God Bless,




Legal Disclaimer

This program is not intended as medical advice or any type of counseling therein. These are mere suggestions and samples based on years of experience. Before starting any exercise or nutrition plan you should seek guidance from your physician. If you choose not to consult with your physician in reference to the recommendations of this program, you are agreeing to accept full responsibility for your actions. By using any program available, you recognize that despite all precautions stated by, use of recommendations create potential risks of injury or illness and you assume such risks and waive, relinquish, and release any claim you may have against anyone associated with, in connection with, or as a result of, the use or misuse of any program available. Results may vary depending on food intake, physical exertion, and metabolic rate. Any service may be refused if a potential conflict of interest exists. This program is intended for the purchaser. Any sharing of material is strictly prohibited and open to legal action and attorney fees.

DREAMWEAVERFIT, LLC 2016. All rights reserved.

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