This 21-day dumbbell arm challenge was created by NASM-certified personal trainer Désirée Triolo and will have you feeling stronger in no time. As a bonus, you’ll have toned arms. Don’t worry if you’ve never picked up a dumbbell before. This arm plan was made with you in mind, whether you’re an experienced gym rat or this is your first time lifting weights.
The five exercises in this dumbbell arm challenge will help you build stronger shoulders, back, triceps, and biceps. Over the course of the challenge, you will build up to doing three sets of fifteen repetitions for each exercise.
After explaining in detail how to carry out each of the five activities, the three-week program is unveiled. The first step is choosing a suitable weight; Triolo recommends using a dumbbell that creates muscular fatigue after completing just two repetitions. She suggested that those just starting out with weight training use dumbbells weighing two kilos, while those with more expertise should use weights ranging from seven to eleven kilograms. If you’re gaining stronger but still feel that the work is too easy, it’s time to raise the dumbbell weight. Similarly, if you feel your muscles fatigue too rapidly, you should lighten the load.
According to Triolo, “My professional advice is to alternate upper-body and lower-body training days to improve your total fitness level and to avoid building muscular imbalances,” which is why you’ll find “lower body” on the plan. There are two weekly break days built into this challenge. You may go for a walk, jog, bike ride, hike, or do a lower-body workout (like this dumbbell butt workout) on these days.
3 Week Arm Workout
Tools required: Dumbbells
Perform all five of the dumbbell exercises daily for the specified period of time after warming up with neck circles, Cat and Cow, and arm circles for a few minutes. Use these stretches to relax your upper body after each day of exercise.
Contraction of the hammer muscle
Slouching row
Shoulder press overhead
Straight line
Flexion of the triceps
