30-Day Arm Training Challenge

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

30-day arm training 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. Our 30-day arm training challenge will show you exactly what you need to do to achieve a strong and sleek upper body.

Benefits of Upper Body Workouts

30-day arm training: push up

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!

30-Day Arm Training Challenge

30-day arm training: bicep curls

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.

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

Instructional Videos

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

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!

This post may include affiliate links.


The SkinnyMs. team believes that all people, regardless of age, size, and fitness level, have the power to transform their lives — they just need the resources to do so. The SkinnyMs. method promotes healthy living through a combination of clean eating and regular exercise. We offer everything you need to be successful.

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  1. 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.

    1. 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. 🙂

    1. 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. 🙂

  2. 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?

  3. 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.

    1. 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.

  4. 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

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