30-Day Arm Toning Challenge

This post may include affiliate links.

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

11 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. 🙂

  3. Kris Stanek  April 25, 2017

    Is there any way to substitute something for the bench? I don’t have one.

    • Emilia Horn  April 26, 2017

      You can lie on the floor or on a yoga ball.

  4. Lisa  May 2, 2017

    Thanks for post! And I’m sorry someone would make a stupid grammar comment on a post that is ver self explanatory. Some people have too much time?

  5. Darynn Cowan  May 23, 2017

    I am still unclear. For example, do you do workout 1 on Monday, workout 2 on Wednesday and workout 3 on Friday, and repeat the next week. Or do you do all three workouts on each of those days. Doing just workout 1 on day 1 seems like not much of a workout. It’s co fusing listing them as workout 1 2 and 3 if they are supposed to be done all on same day.

    • Emilia Horn  May 24, 2017

      Darynn, you do each workout one day during the week. For example, you do workout 1 on Monday, workout 2 on Wednesday, and workout 3 on Friday.

  6. Penny  October 5, 2017

    I find this interesting yet also sounds easy to only do one work out a day. I do 3 sets of almost all of this in one upper body workout! Since I enjoying switching things regularly I plan to give this a tey for a couple weeks so see how it goes. Increasing weight and doing an extra set may just make it more challenging? Leaves a lot of time for cardio. Thanks for the videos. I prefer that to pictures

    • Jennifer Hanford  October 6, 2017

      Thank you, Penny. We hope you enjoy trying out this challenge!


Leave a Comment

Your email address will not be published.