30-Day Arm Challenge

Arm Challenge

30-Day Arm Challenge

The 30-day arm challenge has been designed with only one goal in mind: to take a flimsy, frail pair of arms and turn them into arms of rock-solid muscle. If you like the sound of that, then read on.

The 30-day arm challenge workout didn’t get its name for nothing; this intense program will definitely make you break a sweat, to say the least. Sure, it starts off easily enough—the exercises scheduled for the first two weeks serve to prepare you for the ones ahead—but the workouts are only going to get tougher from the 15th day onwards.

Your 30-Day Can of Spinach

Three different groups of exercises make up the 30-day arm challenge workout. Each group of exercises features an exercise that targets the biceps and two exercises that targets the triceps. Week 1 through Week 4 will have you performing concentration bicep curls—for which you’ll need a pair of dumbbells—and body weight push-ups and tricep dips. You’ll need a pair of dumbbells for the 4 Week workout, when you’ll be doing bicep curls. You can use a preacher bend platform (optional), a piece of equipment usually featured as part of a bench press setup or on weight machines.

How to do Tricep Dips Exercise

Lifting Weights

Finally, a word of caution. Don’t be reckless when it comes to lifting weights. Don’t lift weights that you can’t manage; if you’re struggling too much with a given weight, dial it back a few notches. You can always work your way up again once you’ve built up the necessary strength.

So, here you have it: the 30-day arms challenge. Good luck, and stay strong!

We would love to see your “Before and After” photos… by using the hash tag #vitaship on Facebook, Twitter and Instagram!

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