7-Day Flabby Arms Challenge | Tone-Up Workout

Build muscle mass and burn arm fat in an intense challenge!

Sometimes, there’s just too much arm jiggling for your own liking. Your arms are about 75 percent tricep muscles, so in order to burn the fat away, you’ll need to isolate those muscles with fast-paced movements. Our 7-Day Flabby Arms Challenge is the perfect combination to build muscle mass and burn arm fat in an intense challenge. It’s a great tone-up workout!

This workout challenge is going to be rough. Your triceps and biceps are small muscles compared to most of the other major muscle groups. This workout allows you to use light dumbbells throughout the program, and there are a few bicep exercises to give your triceps some slight rest. In the end, this challenge will promote a toned balance on your arm from all angles. Grab your weights and get ready to extend, curl, and press!

7-Day Flabby Arms Challenge | Tone-Up Workout

What to Do: Perform this workout seven days in a row.

What You’ll Need: One set of light dumbbells (see below for suggested weights).

Beginner Workout: Perform each exercise for 30 seconds with 30 seconds of rest in between each exercise. Complete four rounds, resting for 45 seconds in between each round. Use 5 to 10 pound dumbbells.

Intermediate Workout: Perform each exercise for 45 seconds with 30 seconds of rest in between each exercise. Complete four rounds, resting for 30 seconds in between each round. Use 10 to 15 pound dumbbells.

Advanced Workout: Perform each exercise for 45 seconds with no rest in between each exercise. Complete five rounds, resting for 30 seconds in between each round. Use 15 to 20 pound dumbbells.

  1. Dumbbell Shoulder Press
  2. Tricep Kickback
  3. Alternating Bicep Curls
  4. Triceps Push Ups
  5. Hammer Curls
  6. Tricep Dips

Tag-team this 7-Day Flabby Arms Challenge with our 7-Day Meal Plan to Kick-Start Your Weight Loss to get the best results.

Exercises

Dumbbell Shoulder Press

Tricep Kickback

Bicep Curls

Triceps Push Ups

Hammer Curl

Tricep Dips

This 7-Day Arm Challenge is done! Give your arms a break and enjoy our 7-Day At-Home Ab Workout Routine.

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Clifford Genece

Clifford is a NASM Certified Personal Trainer and a lover of all things health, fitness, personal development, and community. When he's not cycling, hiking, or exploring new food recipes, he works to help others achieve personal growth.

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8 Comments

  1. Is it necessary to do any warmups before doing arm workouts? It seems weird to finish my coffee and grabbed my weights and just jump into pumping.

    1. Hi Maria, great question!
      When using light dumbbells, a warm-up is not completely necessary, however, if it makes you more comfortable you absolutely can! Personally, I like to do a few minutes of cardio (jumping jacks, jog in place while swinging my arms, etc…) before beginning my upper body routines.

  2. I broke my right humerus 15 months ago…..on the road to complete recovery, albeit slowly, under the guidance of my orthopaedic surgeon and physiotherapist. I am unable to perform a tricep dip from a chair to the floor and back up. What exercise can I do in place

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