30-Day Arm Toning Challenge

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.

For this arm workout 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 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 toning 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. on 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.

Workout 1:
Bicep Curls: 4 sets of 12 reps
Tricep Extensions: 4 sets of 12 reps
Bench Dips: 4 sets of 15 reps
Push Ups: 4 sets of 10 reps

Workout 2:
Bench Press: 4 sets of 12 reps
Incline Bench Press: 4 sets of 12 reps
Up Down Plank: 4 sets of 24 reps (12 each side)
One-Arm Dumbbell Row: 4 sets of 24 reps (12 each side)

Workout 3:
Upright Row: 4 sets of 12 reps
Shoulder Press: 4 sets of 12 reps
Dumbbell Flys: 4 sets of 12 reps
Push Ups: 4 sets of 10 reps

Bicep Curls

Tricep Extensions

Bench Dips

Push Ups

Bench Press

Incline Bench Press

Up Down Plank

One-Arm Dumbbell Row

Upright Row

Shoulder Press

Dumbbell Flys

4 Comments on "30-Day Arm Toning Challenge"

  1. Kathy  February 1, 2017

    I like your fitness suggestions, and the food is marvelous. However, please change tricep to triceps and bicep to biceps. There are no such words as tricep and bicep.

    • Gale Compton  February 2, 2017

      Kathy, Thank you for the feedback. However, there are singular forms of both words…please check your dictionary.
      For example, my right bicep is smaller than my left bicep. 🙂

  2. Tammy  February 19, 2017

    I’m a little confused … 3 arm days in a week? Or each of these every day?

    • Gale Compton  February 19, 2017

      Tammy, This 30-Day Challenge is designed to be completed 3 days each week for 30 days. For example, complete the workout on Sunday, Wednesday, and Friday for the next 30 days. 🙂


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