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 15 push ups5 tricep dips5 pull ups5 arm curls |
Day 25 push ups5 tricep dips5 pull ups——– |
Day 36 push ups6 tricep dips——–6 arm curls |
Day 4——–6 tricep dips6 pull ups6 arm curls |
Day 57 push ups——–7 pull ups7 arm curls |
Day 67 push ups7 tricep dips7 pull ups7 arm curls |
Day 78 push ups8 tricep dips8 pull ups8 arm curls |
Day 88 push ups8 tricep dips——–8 arm curls |
Day 99 push ups9 tricep dips9 pull ups——- |
Day 109 push ups——–9 pull ups9 arm curls |
Day 11———10 tricep dips10 pull ups10 arm curls |
Day 1210 push ups10 tricep dips10 pull ups10 arm curls |
Day 1311 push ups11 tricep dips——–11 arm curls |
Day 1411 push ups11 tricep dips11 pull ups11 arm curls |
Day 1512 push ups——–12 pull ups12 arm curls |
Day1612 push ups12 tricep dips12 pull ups——– |
Day 17———12 tricep dips12 pull ups12 arm curls |
Day 1814 push ups14 tricep dips——–10 arm curls |
Day 1914 push ups14 tricep dips14 pull ups14 arm curls |
Day 2015 push ups——–15 pull ups15 arm curls |
Day 2115 push ups15 tricep dips15 pull ups——— |
Day 2216 push ups16 tricep dips——–16 arm curls |
Day 23———16 tricep dips16 pull ups16 arm curls |
Day 2417 push ups17 tricep dips17 pull ups17 arm curls |
Day 2517 push ups——-17 pull ups17 arm curls |
Day 2618 push ups18 tricep dips18 pull ups18 arm curls |
Day 2718 push ups18 tricep dips18 pull ups18 arm curls |
Day 28——–20 tricep dips20 pull ups——– |
Day 2920 push ups20 tricep dips———20 arm curls |
Day 3020 pushups———20 pull ups20 arm curls |
