After following this 21-day dumbbell arm challenge created by NASM-certified personal trainer Désirée Triolo, not only will your arms look more sculpted, but you'll also feel stronger.

This 30-day arm workout challenge involves three sets of each exercise and 10 to 15 reps of each one per set. You'll work your biceps and forearm muscles with curls and target your triceps with dips.

Take on this 14-day workout challenge with the plan we've created and you'll feel stronger in just two weeks. All it takes is 10 minutes a day. Yes, really.

It's Day 4, and Pollard is back with another magically tough 10-minute workout. This time, however, you're working your arms and abs. Grab a set of dumbbells, and get ready to work.

By Day 14 of his training, he was able to do two single-arm pushups on his left side, but not his right. So he added additional assisted one-arm pushups to his training on his right arm.