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30-Day Arm Challenge

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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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