Are you looking to kick start your arm strength and size? Here we have a few 30-day workouts that will do just that. Whether you are a beginner or intermediate in the fitness world, we have a program for you. It won’t be easy, but it will definitely be worth it. These programs are meant to get you started with a routine, or you can build the 30-day challenge into your existing routine. Let’s take a look at the 30-day arm challenge that will test you mentally and physically. Don’t give up!
Pay attention to your arm size because after this month is up, you might be surprised in the difference. If you’re having trouble building strength and size, try one of these routines either by themselves or with your current routine. And if you are a complete beginner, you will love what the first two charts will do to your arms. Check it out.
30 Day Arm Challenge – Beginner – No Equipment
If you are a beginner looking for a start-up routine, check out this 30-day arm challenge for beginners. You will start off relatively easy with 5 push-ups, 5 dips, and 20 seconds of shadowboxing. This entire cycle will probably only take you about 5 minutes if that. You will definitely work up to a burn by the end of the month where you’ll be maxing out after day 29: 30 push-ups, 30 dips, and 90 seconds of shadowboxing. Go as high and hard as you can on day 30, and you won’t regret it.
Try to get each exercise done in one set, but if you can’t do this, then it’s okay to split the reps up or even do them throughout the day. Ideally, you will do each exercise in one set and one cycle. If this seems too easy/hard for your particular level, then feel free to adjust the reps/shadowboxing time.
This routine is meant for bigger and stronger arms. You will definitely see a difference in 30 days if you follow the program. If you are a complete novice/beginner, do this routine to get yourself used to workouts. Then, you can eventually build other exercises into each day or wait until the month is up to continue your fitness journey.
30 Day Arm Challenge – Beginner – With Equipment
If you have a set of adjustable dumbbells, then give this variation a try. Your arms will be dead when the month is up, but luckily there are a few rest days built-in. This will give your muscles time to repair and help you see size gains.
Rather than shadowboxing, you will be doing dumbbell curls. In my opinion, this will help you build muscle and strength a little faster than the first routine. But, if you don’t have the equipment, the first chart will certainly get you on the right track. You will definitely be happy with either option because you’ll see an increase in strength and size by the end of the month.
Be cautious of how you are feeling during this month. It’s easy to lose hope and motivation when taking on a task this difficult. Try to push yourself and pay attention to your different levels of mentality. You can do this, and if you stick with the program, you’ll love it.
Arm 30 Day Challenge – Intermediate
I wouldn’t attempt this if I were a beginner. You should definitely start with one of the two programs listed about. The intermediate 30-day arm challenge is just that, a definitive challenge. You’ll start Day 1 with 10 chin-ups, 30 push-ups, 30 dips, and 30 dumbbell curls. After working dragging yourself through the month, day 29 will hit you with 34 chin-ups, 85 push-ups, 85 dips, and 52 dumbbell curls. Finally, you’ll max on everything on day 30.
You’ll give your blood, sweat, and tears for a month for massive arm gains. This WILL make your biceps bigger and stronger. Don’t miss a day because this routine is designed to build your arm strength and endurance on a daily basis, which will allow you to complete each consecutive day.
If this intermediate 30-day arm challenge seems to easy, feel free to add more exercises, reps, or sets. Odds are that if you are at an intermediate fitness level, you probably don’t want to only focus on arms for a month. Build other muscle groups into your routine if you don’t want to ignore the rest of your body. Try not to tire your biceps and arms out if you do this because it will make the challenge significantly more difficult.
Final Remarks:
So what do you think? Are you going to give one of these routines a try? Let us know in the comments. Stay motivated and don’t lose hope. After all, it’s only 30 days, right? You definitely won’t be disappointed.
We will add more beginner, intermediate, and even expert challenges if you are interested. Please let us know in the comments and thanks for reading!
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