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30-Day Arm Training Challenge


You’re 30 days from toned, jiggle-free arms!

Sure, a perky butt and washboard abs are great, but we shouldn’t neglect our upper bodies. Many women avoid tough arm workouts because they’re afraid of looking masculine, but in reality there’s nothing to be afraid of! Strength training won’t make you look bulky. In fact, strength moves such as bicep curls and tricep extension are the best for getting toned, sexy, jiggle-free arms. Our 30-day arm training challenge will show you exactly what you need to do to achieve a strong and sleek upper body.

Many advantages come from arm exercises. It strengthens other activities, preserves bones, lowers the danger of injury, enhances posture, improves heart health, and reduces stress. 

In addition to strengthening fundamental muscle groups like the triceps and biceps, arm exercises for women also target other crucial areas like your core and back muscles. Furthermore, arm exercises can help to reduce body fat and increase your metabolic rate. Additionally, they can help to improve coordination and balance. All things considered, having a lean upper body elevates your sense of confidence and provides a greater sense of accomplishment. You’ll be able to handle those bags of groceries, be able to bend down without strain, and overall have strength for days like Wonder Woman!

For this 30-day arm challenge, you’ll be doing four weeks of upper-body strength training using the heaviest weights you can manage. The challenge is simple. There are three arm workouts to complete each week. We suggest doing these on non-consecutive days so that your muscles get some recovery time. On other days, you can do cardio, leg workouts, or ab workouts.

So if you’re ready for strong, powerful arms, go ahead and take our 30-day arm training challenge!

What You’ll Need: dumbbells from light to heavy, a bench, and (optional) a gym mat or towel for the floor

What to Do: Each week, complete all three workouts. On the first week, record the weights you use for each exercise, and increase the weight a little each week. Don’t increase the weight too much. Weights that are too heavy can cause you to lose proper form. If you started doing bicep curls with 5 lb. dumbbells, try using 7 to 8 lb. in the second week.

Below, we’ve included videos showing how to perform each move. Using proper form helps prevent injuries and ensures you’re getting the most out of your workout.

Bicep Curls: 4 sets of 12 repsTricep Extensions: 4 sets of 12 repsBench Dips: 4 sets of 15 repsPush Ups: 4 sets of 10 reps

Bench Press: 4 sets of 12 repsIncline Bench Press: 4 sets of 12 repsUp Down Plank: 4 sets of 24 reps (12 each side)One-Arm Dumbbell Row: 4 sets of 24 reps (12 each side)

Upright Row: 4 sets of 12 repsShoulder Press: 4 sets of 12 repsDumbbell Flys: 4 sets of 12 repsPush Ups: 4 sets of 10 reps

Incline Bench Press

If you enjoyed this 30-day arm training challenge, you might also like to try:

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Did you try any of these arm workouts at the gym or at home? We need your feedback! Let us know what you think about this article in the comments!

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