When it comes to arm day, it’s easy to fall into a rut. Maybe you’re bored of the same old exercises, or not quite confident in your form. Either way, a lack of structure can make it hard to stay consistent. To help you switch things up and get closer to your fitness goals, NASM-certified personal trainer Désirée Triolo created this 21-day dumbbell arm challenge with all fitness levels in mind. Whether you’re looking to mix up your current routine, or starting from ground zero, this three-week long program is designed to help you build stronger arms and shoulders no matter where you’re at in your fitness journey.
This dumbbell arm challenge consists of five basic dumbbell exercises, making it easy to follow along. The moves target your biceps, triceps, back, and shoulders to build overall upper-body strength. Over the course of the challenge, you’ll increase the number of reps per exercise, eventually working your way up to three sets of 15 reps each. An added bonus? You can do this challenge from the comfort of your own home.
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Désirée Triolo, is a personal trainer certified through NASM and the founder of the “Get Stronger with ItsDesiFit” fitness app.
What to Know Beforehand
The first step is to choose the appropriate weight. Triolo says you want a dumbbell that fatigues your muscles by the end of the last two reps. She suggests beginners start with five-pound dumbbells — we like the PS Neoprene Dumbbell ($11). For more advanced lifters, try going heavier with 15- or 25-pound weights. If the challenge ever feels too easy (because you’re gaining strength), that’s your cue to increase the weight of the dumbbells. Likewise, if you find your muscles are fatiguing too early or your form becomes compromised, decrease the amount of weight you’re lifting or opt for bodyweight exercises.
It’s also important to note that this arm challenge includes two rest days per week, which is crucial for muscle growth and recovery. “My professional opinion is to alternate upper-body and lower-body training days to improve your overall fitness level and to avoid creating muscle imbalances,” Triolo says. That’s why you’ll see “lower body” listed on the plan. On these days, you can do lower-body exercises, or low-impact cardio.
3-Week Arm Workout Challenge
Read on for the full three-week plan, followed by a more detailed explanation on how to do each of the five arm exercises.
Equipment needed: Dumbbells
Directions: After a quick warm up, with some neck circles, cat and cow, and arm circles, perform all five of the dumbbell exercises listed below for the designated number of reps and sets. After each day’s workout, run through these stretches, particularly for the back.
- Bicep curl
- Bent-over row
- Overhead shoulder press
- Upright row
- Triceps kickback
- Day 1: 3 sets of 8 reps of each exercise
- Day 2: Lower body
- Day 3: Rest
- Day 4: 3 sets of 8 reps of each exercise
- Day 5: Lower body
- Day 6: Rest
- Day 7: 3 sets of 10 reps of each exercise
- Day 8: Lower body
- Day 9: Rest
- Day 10: 3 sets of 10 reps of each exercise
- Day 11: Lower body
- Day 12: Rest
- Day 13: 3 sets of 12 reps of each exercise
- Day 14: Lower body
- Day 15: Rest
- Day 16: 3 sets of 12 reps of each exercise
- Day 17: Lower body
- Day 18: Rest
- Day 19: 3 sets of 14 reps of each exercise
- Day 20: Rest
- Day 21: 3 sets of 15 reps of each exercise
Keep reading for instructions on how to do the five different arm exercises.
— Additional reporting by Mirel Zaman and Chandler Plante
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