30 day arm challenge

Join The Running Bug’s 30 day arm challenge to add tone and definition to your arms in just a month.

30 day arm challenge

It might seem like a lot to build up to, but you’ll be surprised by how quickly you can improve your strength.

Simply print out the plan below, and follow the daily exercises.

If you are unsure of any of the exercises, click the links below for how to videos.

If you are unsure of any of the exercises, click the links below for how to videos.

Bicep curls

If you're unsure of what weights to use, start small. You can always work up to something heavier when you feel more comfortable. Don't feel like you're straining yourself, and be aware that although the numbers seem high towards the end, you can break these up in to sets of 20 at a time.

Push ups

Chair dips

  1. Day 1

    1. Push-ups 6
    2. Chair-dips 5
    3. Bicep curls 10
  2. Day 2

    1. Push-ups 8
    2. Chair-dips 10
    3. Bicep curls 15
  3. Day 3

    1. Push-ups 10
    2. Chair-dips 12
    3. Bicep curls 20
  4. Day 4

    Rest day

  5. Day 5

    1. Push-ups 12
    2. Chair-dips 15
    3. Bicep curls 25
  6. Day 6

    1. Push-ups 15
    2. Chair-dips 18
    3. Bicep curls 35
  7. Day 7

    1. Push-ups 18
    2. Chair-dips 20
    3. Bicep curls 40
  8. Day 8

    Rest day

  9. Day 9

    1. Push-ups 20
    2. Chair-dips 22
    3. Bicep curls 45
  10. Day 10

    1. Push-ups 22
    2. Chair-dips 24
    3. Bicep curls 50
  11. Day 11

    1. Push-ups 25
    2. Chair-dips 26
    3. Bicep curls 60
  12. Day 12

    Rest day

  13. Day 13

    1. Push-ups 28
    2. Chair-dips 30
    3. Bicep curls 70
  14. Day 14

    1. Push-ups 29
    2. Chair-dips 65
    3. Bicep curls 80
  15. Day 15

    1. Push-ups 30
    2. Chair-dips 45
    3. Bicep curls 90
  16. Day 16

    Rest day

  17. Day 17

    1. Push-ups 35
    2. Chair-dips 45
    3. Bicep curls 95
  18. Day 18

    1. Push-ups 36
    2. Chair-dips 50
    3. Bicep curls 100
  19. Day 19

    1. Push-ups 38
    2. Chair-dips 55
    3. Bicep curls 110
  20. Day 20

    Rest day

  21. Day 21

    1. Push-ups 40
    2. Chair-dips 60
    3. Bicep curls 115
  22. Day 22

    1. Push-ups 42
    2. Chair-dips 65
    3. Bicep curls 120
  23. Day 23

    1. Push-ups 44
    2. Chair-dips 70
    3. Bicep curls 130
  24. Day 24

    Rest day

  25. Day 25

    1. Push-ups 45
    2. Chair-dips 80
    3. Bicep curls 135
  26. Day 26

    1. Push-ups 46
    2. Chair-dips 90
    3. Bicep curls 140
  27. Day 27

    1. Push-ups 47
    2. Chair-dips 100
    3. Bicep curls 150
  28. Day 28

    Rest day

  29. Day 29

    1. Push-ups 48
    2. Chair-dips 110
    3. Bicep curls 155
  30. Day 30

    1. Push-ups 50
    2. Chair-dips 120
    3. Bicep curls 160

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