30 Day Arm Challenge With Weights

Are your arms too fat? Are you tired of having your arms jiggle or wave right back at you when waving at something? What if I told you that at the end of this 30 day arm challenge, you could reduce that stubborn arm fat?

Yes, you can get rid of flabby arms in 30 days because the exercises in this workout plan will teach you how to reduce arm fat and keep it forever.

Now, if you are familiar with any of my 30-day workouts, such as the 30-day ab challenge for beginners, 30 leg challenge, and the viral 30-day full-body workout routine for beginners, you will realize that you will never train the same muscle group 2 days in a row. 

What is even better is that you will not have to do endless repetitions of pushups or tricep dips on any given day to get rid of flabby arms in 30 days.

Table of contents

• How to do a triceps extension with dumbbells
• How to do dumbbell overhead press
• How to do bicep curls
• How to do triceps kickbacks
• How to do a dumbbell front raise
• How to do a side lateral raise
• How to do push-ups
• How to do triceps dips
• How to do single-arm dumbbell preacher curl
• How to do a reverse fly
• How to do hammer curls

How to tone arms in 30 days

A woman’s body takes about 4 to 6 weeks to get toned.

With this 30-day arm challenge for beginners, you already have a consistent workout routine to follow and, all you will need to do is balance things with a high-protein diet for weight loss.

So many of us very often use the term ”toning” when trying to achieve a certain look. However, we tend to shy away from lifting more than 2 pounds of weight during exercise, because of the misinformation that lifting heavier weights makes women look like men. 

This is absolute hogwash because, as science has it, women do not have the same amount of testosterone as men, which is the hormone responsible for bulking up in men.

You might like: 

• How to tone flabby arms- best arm toning exercises for females
• 5-Day Workout Routine for Weight Loss and Muscle Gain (for women)

When someone says they want to get toned, it simply means that they are trying to build muscle and burn fat, and the best way to get there is by lifting heavy.

In addition to lifting, a protein-rich diet is also key to achieving a toned body because protein helps to suppress hunger and appetite.

Another benefit of a high protein diet is that it will help you lose weight faster as protein is known to fire up metabolism, which, in turn, torches more calories. 

Ultimate 30-day arm challenge

Day 1

• Arm circles clockwise for 15 seconds
• Arm circles anticlockwise for 15 seconds
• 10 triceps extension
• 10 dumbbell overhead press
• 10 bicep curls
• 10 triceps kickbacks
• 10 dumbbell front raise
• 10 hammer curls
• 10 lateral raises
• 10 push-ups
• 10 reverse fly
• 10 Single arm dumbbell preacher curls (10 each side)
• 10 triceps dips
• Arm circles clockwise for 15 seconds

Day 2

• Arm circles clockwise for 30 seconds
• Arm circles anticlockwise for 30 secs
• 6 triceps extension
• 6 dumbbell overhead press
• 6 bicep curls
• 6 triceps kickbacks
• 6 dumbbell front raise
• 6 hammer curls
• 6 side lateral raise
• 6 push-ups
• 6 reverse fly
• 6 Single-arm dumbbell preacher curls (6 on each side)
• 6 triceps dips

Day 3

80 jump rope

Day 4

Rest

Day 5

• Arm circles clockwise 30 secs
• Arm circles anticlockwise 30 secs
• 8 triceps extension
• 8 bicep curls
• 8 triceps kickbacks
• 8 hammer curls
• 8 push-ups
• 8 single-arm dumbbell preacher curl (8 each side)
• 8 triceps dips
• Arm circles clockwise for 30 seconds
• Arm circles anticlockwise for 30 secs

Day 6

80 jump rope

Day 7

Rest

Day 8

• Arm circles clockwise 30 secs
• Arm circles anticlockwise 30 secs
• 12 triceps extension
• 12 dumbbell overhead press
• 12 bicep curls
• 12 triceps kickbacks
• 12 dumbbell front raise
• 12 hammer curls
• 12 side lateral raise
• 12 push ups
• 12 reverse fly
• 12 Single arm dumbbell preacher curl (12 each side)
• 12 triceps dips
• Arm circles clockwise 30 secs

Day 9

100 jump rope

Day 10

• Arm circles clockwise for 30 secs
• Arm circles anticlockwise for 30 secs
• 10 triceps extension
• 10 bicep curls
• 10 triceps kickbacks
• 10 hammer curls
• 10 push-ups
• 10 single-arm dumbbell preacher curls (10 each side)
• 10 triceps dips
• Arm circles clockwise 30 secs
• Arm circles anticlockwise 30 secs

Day 11

Rest

Day 12

• Arm circles clockwise 30 secs
• Arm circles anticlockwise 30 secs
• 12 triceps extension
• 12 dumbbell overhead press
• 12 bicep curls
• 12 triceps kickbacks
• 12 dumbbell front raise
• 12 hammer curls
• 12 side lateral raise
• 12 push-ups
• 12 reverse fly
• 12 single arm dumbbell preacher curls (12 each side)
• 12 triceps dips
• Arm circles clockwise 30 secs

Day 13

Rest

Day 14

120 jump rope

Day 15

• Arm circles clockwise 40 secs
• Arm circles anticlockwise 40 secs
• 10×2 triceps extension
• 10×2 dumbbell overhead press
• 10×2 bicep curls
• 10×2 triceps kickbacks
• 10×2 dumbbell front raise
• 10×2 hammer curls
• 10×2 side lateral raise
• 10×2 push-ups
• 10×2 reverse fly
• 12 single arm dumbbell preacher curls (12 each side)
• 10×2 triceps dips
• Arm circles clockwise 40 secs

Day 16

Rest

Day 17

150 jump rope

Day 18

• Arm circles clockwise 40 secs
• Arm circles anticlockwise 40 secs
• 12 triceps extension
• 12 bicep curls
• 12 triceps kickbacks
• 12 hammer curls
• 12 push-ups
• 12 single-arm dumbbell preacher curls (12 each side)
• 12 triceps dips
• Arm circles clockwise 40 secs
• Arm circles anticlockwise 40 secs

Day 19

Rest

Day 20

Rest

Day 21

• Arm circles clockwise 30 secs
• Arm circles anticlockwise 30 secs
• 12×3 triceps extension
• 12×3 dumbbell overhead press
• 12×3 bicep curls
• 12×3 triceps kickbacks
• 12×3 dumbbell front raise
• 12×3 hammer curls
• 12x3side lateral raise
• 12×3 push-ups
• 12×3 reverse fly
• 10×2 Single-arm dumbbell preacher curl (10×2 each side)
• 12×3 triceps dips
• Arm circles clockwise 30 secs

Day 22

Rest

Day 23

• Arm circles clockwise 40 secs
• Arm circles anticlockwise 40 secs
• 10×2 triceps extension
• 10×2 bicep curls
• 10×2 triceps kickbacks
• 10×2 hammer curls
• 10×2 push-ups
• 10×2 single-arm dumbbell preacher curl (10×2 on each side)
• 10×2 triceps dips
• Arm circles clockwise 40 secs
• Arm circles anticlockwise 40 secs

Day 24

150 jump rope

Day 25

Rest

Day 26

• Arm circles clockwise 30 secs
• Arm circles anticlockwise 30 secs
• 12×3 triceps extension
• 12×3 dumbbell overhead press
• 12×3 bicep curls
• 12×3 triceps kickbacks
• 12×3 dumbbell front raise
• 12×3 hammer curls
• 12×3 side lateral raise
• 12×3 push-ups
• 12×3 reverse fly
• 10×2 Single-arm dumbbell preacher curl (10×2 each side)
• 12×3 triceps dips
• Arm circles clockwise 30 secs

Day 27

200 jump rope

Day 28

Rest

Day 29

• Arm circles clockwise 40 secs
• Arm circles anticlockwise 40 secs
• 10×2 triceps extension
• 10×2 bicep curls
• 10×2 triceps kickbacks
• 10×2 hammer curls
• 10×2 push-ups
• 10×2 single-arm dumbbell preacher curl (10×2 on each side)
• 10×2 triceps dips
• Arm circles clockwise 40 secs
• Arm circles anticlockwise 40 secs

Day 30

• Arm circles clockwise 45 secs
• Arm circles anticlockwise 45 secs
• 12×3 triceps extension
• 12×3 dumbbell overhead press
• 12×3 bicep curls
• 12×3 triceps kickbacks
• 12×3 dumbbell front raise
• 12×3 hammer curls
• 12x3side lateral raise
• 12×3 push-ups
• 12×3 reverse fly
• 12×3 Single-arm dumbbell preacher curl (10×3 each side)
• 12×3 triceps dips
• Arm circles clockwise 30 secs

How to do the 30-day arm challenge

The arm circles at the start of each workout are a warm-up for your muscles.

You can add extra time if you feel your muscles need more time to get pumped up. If you are already warmed up, you can skip this part.

The arm circles at the end of the session are part of your cool-down process.

After that, you should loosen up your muscles with easy stretches. Stretching after each workout session helps reduce injury, improve flexibility and reduce muscle soreness.

Some exercises like bicep and hammer curls may require heavier weights, while reverse fly might not.

If you are a beginner and unsure what weights to use, you can start the workout with 3-5lb dumbbells and increase the weight as you get stronger, as long as you don’t compromise your form. 

How to do a triceps extension with dumbbells

• Stand with a pair of dumbbells in each hand.
• Bring your hands over your head, with your biceps by your temple.
• Slowly lower the dumbbells behind your head, making sure your arms stay in the same position.
• In a controlled motion, bring your arms back to the starting position, without moving your elbows.

How to do dumbbell overhead press

• Start in a standing position with dumbbells in each hand.
• Bring your arms up to your head with your palms facing forward and your elbows slightly lower than 90 degrees.
• Slowly lift your arms overhead, making sure not to bring them too close together or too far apart.
• In a controlled motion, bring your arms back to the starting position. This will count as one rep.

How to do bicep curls

• Stand with a dumbbell in each hand.
• Your palms should be facing forward while keeping your elbows close to your body and shoulders back.
• In a controlled movement, curl the weights up to chest level, keeping your elbows close to your body.
• Pause at the top for a few seconds then slowly lower the dumbbells to the starting position.

How to do triceps kickbacks

• Holding dumbbells in each hand, stand with feet shoulder-width apart and knees bent.
• Tilt forward from your hips, keeping your back flat.
• Bend the elbows at your side at 90 degrees, extend your arms straight back, and bring them to the starting position.

How to do a dumbbell front raise

• Stand up straight with good posture.
• The dumbbells should be by the side of the body.
• Raise the dumbbells to shoulder level without locking your elbows and slowly lower to the starting position.

How to do a side lateral raise

• Stand with feet shoulder-width apart, knees slightly bent, holding a dumbbell in each hand, and arms at the sides.
• Slowly raise your arms out to the sides, to shoulder level. Bring your arms down to the starting position, and repeat.

How to do push-ups

• Get on your hands and knees on the floor.
• Keep your back straight –the line from your neck down to your lower back should be neutral. (Don’t look up or down).
• Keep your abs and butt tight, your shoulder back, and arms, shoulder-width apart.
• Steadily lower yourself down until your chest is about an inch away from the floor.
• Push yourself up to the starting position and repeat.

How to do triceps dips

• Sit on the edge of a bench or chair, place your hands on the bench, and extend your legs out.
• Bend at the elbows and slowly lower your body until your elbows are at a 90-degree angle. Do not lock your elbows.
• Push yourself up to the starting position using your triceps.

How to do single-arm dumbbell preacher curl

• Sit on a chair or bench with a dumbbell in the right hand.
• Rest your right elbow on the right inner thigh at a 90-degree angle.
• Curl the dumbbell up to your chest in a slow controlled motion.
• Using the same momentum, lower the dumbbell to the starting position and repeat.
• Perform the same reps on the left side.

How to do a reverse fly

• Stand up holding a dumbbell in each hand, feet shoulder-width apart, and knees slightly bent.
• Keeping your back straight, tilt forward from your hips and raise your arms out to the side until they align with your back.
• Bring your arms back down to the starting position and repeat.

How to do hammer curls

• Holding a dumbbell in each hand, stand up, with your palms facing each other.
• Bend your elbows as you curl the dumbbells towards your shoulders.
• Contract your biceps at the top then slowly lower the weight to the starting position.

Disclaimer

You should consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs. If you experience faintness, dizziness, pain, or shortness of breath at any time while exercising you should stop immediately. This website offers health, fitness, and nutritional information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace professional medical advice, diagnosis, or treatment. The use or reliance of any information contained on the site is solely at your own risk.