Arms Challenge

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30 Days Arms Challenge

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All About Those Arms

By popular demand, your challenge this month is all about those arms! Let get ’em strong, toned, defined, and beautiful!

I want you to ask at least 1 person to join you on this 30 day challenge!

 HAVE FUN! The hashtag for this challenge is #30daygraciousmiarms.

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The Challenge

A lot can change in 30 days. 30 days is 4 weeks, and 4 weeks of hard work brings results, especially if you concentrate on one specific area. Strong, sexy, toned arms.

All you need do is take a Body Tape and measure your arms at the widest section and after the 30 days take another measurement and see how much inches have come off your arms.

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The Picture above shows Bent Over Rows. One cycle is called a “Rep”. Check the table below for how many reps per day.

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Two medium dumbbell weights (whatever dumbell weight you are comfortable with, where there is no dumbbell please fill an empty bottle of water with sand or  gravel)

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DAYNo of Reps
DAY 0115 Reps
(15 x 1)
DAY 0215 Reps
(15 x 1)
DAY 0315 Reps
(15 x 1)
DAY 0415 Reps
(15 x 1)
DAY 0515 Reps
(15 x 1)
DAY 06Rest
DAY 07Rest
DAY 0830 Reps
(15 x 2)
DAY 0930 Reps
(15 x 2)
DAY 1030 Reps
(15 x 2)
DAY 1130 Reps
(15 x 2)
DAY 1230 Reps
(15 x 2)
DAY 13Rest
DAY 14Rest
DAY 1545 Reps
(15 x 3)
DAY 1645 Reps
(15 x 3)
DAY 1745 Reps
(15 x 3)
DAY 1845 Reps
(15 x 3)
DAY 1945 Reps
(15 x 3)
DAY 20Rest
DAY 21Rest
DAY 2260 Reps
(15 x 4)
DAY 2360 Reps
(15 x 4)
DAY 2460 Reps
(15 x 4)
DAY 2560 Reps
(15 x 4)
DAY 2660 Reps
(15 x 4)
DAY 27Rest
DAY 28Rest
DAY 2975 Reps
(15 x 5)
DAY 3075 Reps
(15 x 5)
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Once your 30 Day Dumbbell Challenge is done, challenge yourself again for another 30 days but increase your weights to intensify your workouts by doing more reps!