30-Day Arm Challenge

Sun’s out, guns out! It’s summer time, which means it is the season for sleeveless shirts, swimsuits, and bare arms. Sadly not all of us are so confident in our shape to the point where we resign to being slightly overheated in sleeves of either short, 3/4, or long variety in the dog days of summer. We realize that there are a limitless supply of fitness challenges, but our team decided to create one of our own for those beginners out there searching for the way to get better arms and boost their body confidence. So without further ado, here is the HFR 30-Day Arm Challenge.

Materials needed: Free weights, pull-up bar

** rest for the specific exercise is indicated by: ——–

Day 1 5 push ups 5 tricep dips 5 pull ups 5 arm curls	Day 2 5 push ups 5 tricep dips 5 pull ups ——–	Day 3 6 push ups 6 tricep dips ——– 6 arm curls	Day 4 ——– 6 tricep dips 6 pull ups 6 arm curls	Day 5 7 push ups ——– 7 pull ups 7 arm curls	Day 6 7 push ups 7 tricep dips 7 pull ups 7 arm curls
Day 7 8 push ups 8 tricep dips 8 pull ups 8 arm curls	Day 8 8 push ups 8 tricep dips ——– 8 arm curls	Day 9 9 push ups 9 tricep dips 9 pull ups ——-	Day 10 9 push ups ——– 9 pull ups 9 arm curls	Day 11 ——— 10 tricep dips 10 pull ups 10 arm curls	Day 12 10 push ups 10 tricep dips 10 pull ups 10 arm curls
Day 13 11 push ups 11 tricep dips ——– 11 arm curls	Day 14 11 push ups 11 tricep dips 11 pull ups 11 arm curls	Day 15 12 push ups ——– 12 pull ups 12 arm curls	Day16 12 push ups 12 tricep dips 12 pull ups ——–	Day 17 ——— 12 tricep dips 12 pull ups 12 arm curls	Day 18 14 push ups 14 tricep dips ——– 10 arm curls
Day 19 14 push ups 14 tricep dips 14 pull ups 14 arm curls	Day 20 15 push ups ——– 15 pull ups 15 arm curls	Day 21 15 push ups 15 tricep dips 15 pull ups ———	Day 22 16 push ups 16 tricep dips ——– 16 arm curls	Day 23 ——— 16 tricep dips 16 pull ups 16 arm curls	Day 24 17 push ups 17 tricep dips 17 pull ups 17 arm curls
Day 25 17 push ups ——- 17 pull ups 17 arm curls	Day 26 18 push ups 18 tricep dips 18 pull ups 18 arm curls	Day 27 18 push ups 18 tricep dips 18 pull ups 18 arm curls	Day 28 ——– 20 tricep dips 20 pull ups ——–	Day 29 20 push ups 20 tricep dips ——— 20 arm curls	Day 30 20 pushups ——— 20 pull ups 20 arm curls

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