Get Toned & Defined Arms before summer with our killer 7-Day Summer Arms Challenge.
Summer or not, there’s no better time than the present to get beautifully toned and defined arms. This arms challenge is designed to last for 7 days, but there’s no need to stop there! You can easily incorporate these workouts into your normal routine once the challenge has ended. After the 7-day arms challenge, you can choose two workouts to do each week. Any of these routines can be done at home or in the gym.
Tips to Enhance Your Results
Your diet plays a key role in fat loss and how your body looks. Here are some tips to accompany your workout:
1. Drink water. It’s a good idea to have water around. Drink several or more glasses throughout the day, about 2.5 liters total. How do you know if you’re hydrated? If your urine color is clear or nearly clear, you are likely drinking enough water.
2. Give up soda, including diet soda!
3. Avoid junk food and fast food.
4. Eat more fresh fruits, veggies, nuts, and lean protein. Avoid processed foods packed with sodium and refined sugar.
5. Eat smaller portions, about the size of your fist. We should eat 5-6 small meals each day and never have hunger pangs.
6. Read labels and look at the ingredient list. If the product contains refined sugar, enriched white flour, or high sodium, these are foods best left on the shelf.
7 Day Summer Arms Challenge
Equipment needed: 2 to 4 sets of dumbbells of varying weights, a yoga mat, a kitchen chair or flat bench, an exercise ball (optional), and an interval timer (your phone timer will work great!)
What to do: Watch the instructional videos below, prior to beginning your daily workout. Complete the designate workout for each day!
Monday
Perform 3 circuits of the following arms routine:
Tricep Push-ups – 12 reps
Rest 20 seconds.
Bicep curls – 12 reps
Rest 20 seconds.
Tricep Kickbacks – 12 reps each arm. Complete 12 reps total for each arm. It’s okay to either perform one type or combine the three types of kickbacks in the video. Only 12 reps total per side.
Rest 1 minute.
Tuesday
Tricep Dips – 20 reps
Rest 1 minute before beginning the 4 Minute Fat Blaster.
4-Minute Fat Blaster (see video below). Also known by its official name, Tabata Intervals. You will perform the circuit 2 times which totals 4 minutes. This routine is designed to continue burning fat for up to 24 hours.
Tabata Formula:
Complete routine 2 times. Follow the video.
20 seconds of exercise + 10 seconds rest = 30 seconds
30 x 8 (exercises) = 240 seconds / 60 seconds = 4 minutes
Wednesday
Rest/Recovery Day
Thursday
Complete the following arms circuit 4 times:
Tricep Extensions – 12 reps
Rest 15 seconds.
Bicep Concentration Curls – 10 reps each arm
Rest 15 seconds.
Tricep Dips – 20 reps
Rest – 15 seconds.
Bicep Hammer Curls – 12 reps
Rest 1 minute.
Friday
Complete the following arms circuit 3 times:
Tricep Pushup – 12 reps
Bicep Curls – 15 reps
Lying Tricep Extensions – 15 reps
Rest 1 minute.
Saturday
4 Minute Fat Blaster (see video below)
Rest 5 minutes.
Complete the following circuit 2 times:
Bicep Curls – 20 reps
Rest 20 seconds.
Tricep Kickbacks – 20 reps each arm.
Rest 20 seconds.
Sunday
Complete the following circuit 4 times.
Tricep Dips – Failure (as many as you can do)
Rest 20 seconds.
Bicep Hammer Curls – 15 reps
Rest 1 minute.
Instructional Videos
Monday; Friday – Tricep Push-ups
Monday; Friday; Saturday – Bicep Curls
Monday; Saturday – Tricep Kickbacks
Tuesday; Thursday; Sunday – Tricep Dips
Tuesday; Saturday – 4 Minute Fat Blaster
Thursday – Tricep Extensions
Friday – Lying Tricep Extensions
Thursday; Sunday – Hammer Curls
Thursday – Concentration Curls
Keep in mind that consistency is key! Put in the work and it will pay off. Rome wasn’t built in a day; Your arms won’t be either. Don’t be afraid to push yourself, ladies! Heavier weights will lead to more toned muscle!
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What did you think about this Arms Challenge? We’re sure some of these routines will turn into your favorite arm day workout! Want more fitness challenges? Let us know! We love hearing from our readers.
Editor’s Note: Originally published May 18, 2014
This looks like a very good exercise schedule but don't you need rest for your arms in between the days, especially if you just start up doing it?
This is a fitness challenge and designed for one week, with a recovery day in the middle of the week. As stated, start working arms 2-3 days a week once the challenge has ended.
wait, which video is for the tabata formula?
Qua, It’s the one for Tuesday, 4 Minute Fat Blaster via Youtube
HI I WILL LIKE TO TRY THIS ROUTINE, BUT IM WONDERING IF THIS RUTINE HELPS TO BURN FAT OF THE ARMS TOO OR IS JUST TO DEFINE AND TONE THE MUSCLE.. I WOULD LIKE TO START THIS BECAUSE MY ARMS ARE FAT..THANK YOU SO MUCH
Marcy, Both. As you’ll see, there are exercises designed to burn fat and tone. I do recommend a clean eating diet to go along.
I started this yesterday, today for some reason I cannot access the videos..
Diane, Please try again, they are working fine on our end.
thanks .
Done. Now what? I can't really see the changes yet but I can definitely feel my arms more toned. What do I do now to keep improving them? Thanks so much for taking the time to come up with this challenge. God Bless.
Vanessa, You are so welcome. I recommend doing an arm routine 2 x’s weekly. We have lots of arm routines to choose from on our site. Just go to our home page and type arms in the google search in the upper right side. 🙂
i used to have awesome arms, i got so many compliments. i am gonna try your plan, i'll let you now how it goes!
Please do!
I love this challenge, just started today, I can't wait to have slimmer sexy arms. What size dumbbells should I use, I don't want to bulk up muscle just slimmer upper arms. thank you.
Isela, Don’t worry, you won’t bulk up. I would recommend 10 lbs. to start.
How long does it take for this routine to work , I have a fashion show on the 11th of december and cannot work out until the 27th of November , because of my finals.
Do let me know. Also should I swim and run along with this routine ?
Follow the workout and do your swimming and run, you should see improvement before the fashion show. Be sure to eat clean! Keep us posted. 🙂
day 2-> done! 🙂
🙂
Having the right tools makes a real difference most of the time. Thanks.
I am thinking of starting on Monday I'm 11 thou but I have a bit of fat arms and fat thighs so I hope it works
Hello! I have just discovered your site, and I am really excited to try the 7 day challenges! My question is how to follow up on it?! After the seven days are over, how do you suggest to move into a regular routine?? How often can the 7 day challenge be done? And also, I would like to do a detox…a short 3 day detox, and I saw yours, but I am a really picky eater! And I never have really cooked much in my life…recipes stress me out…do have a simpler plan? what if I just drink water and eat fresh fruits and veggies and nuts for three days??
Thanks!
Emma
Emma, You should be able to do that. You should also incorporate beans even if you rinse them from a can and heat them for 10 minutes, eating them separately. They're in the soup. The 7 Day Challenges can be done once a month, generally, if you wanted to. After the 7 day challenges look for a workout in that category. For instance, if you do an abs challenge, look for our abs workouts. These can be done daily. Hope that helps.
Okay so usually I'm kind of hesitant to do these challenges, because I always feel like I won't get any results..but after reading a few people's comments, I decided to give this a shot. AND I'm so glad I did! This is almost the end of my third week, and my arms have DEFINITELY gotten thinner! When I first started out, I was a little self-conscious about my arms, because compared to the past when I'd feel okay with wearing sleeveless dresses and tanks etc. now I felt slightly insecure. It wasn't bad or flabby, I just felt it got bigger than it was before. AFTER doing these, my arms have lost at least an inch! AND I CAN ACTUALLY TELL WHEN I LOOK I N THE MIRROR! SO EXCITING! Perfect for summer!
Is this workout for men too?
Mick, Yes, it is:).