Sure, here's a basic arm-strengthening exercise plan that you can follow:

**Day 1: Biceps and Forearms**

1.**Overhead Dumbbell Tricep Extension**:
   - 3 sets of 10-12 reps
   - Hold a dumbbell with both hands overhead and lower it behind your head, then extend your arms back up.

3.**Tricep Kickbacks**:
   - 3 sets of 10-12 reps
   - Hold a dumbbell in each hand, hinge at the hips, and extend your arms back, focusing on squeezing the triceps at the top.**Reverse Curls**:
   - 3 sets of 10-12 reps
   - Grip the dumbbells with an overhand grip (palms facing down) and curl them up, focusing on the forearm muscles.**Barbell Bicep Curls**:
   - 3 sets of 10-12 reps
   - Use a barbell with an underhand grip (palms facing up) and curl it up toward your shoulders.**Dumbbell Bicep Curls**:
   - 3 sets of 10-12 reps
   - Start with a weight that challenges you but allows you to maintain proper form.- Focus on proper form and controlled movements throughout each exercise.2.3.4.4.