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This 30-Day Arm Challenge Can Help You Get Swole This Summer Ebenezer Samuel, C.S.C.S., Brett Williams, NASM © . This 30-Day Challenge plan for your arms has workouts focused on your biceps, triceps, and forearms for an entire month of training. YOU VE PROBABLY HEARD THAT IN FITNESS, as in other aspects of your life, maintaining a sense of balance is a virtue. That s why the workout plans we typically recommend are stacked from top to bottom with exercises that compliment each other to build strength everywhere. From push-pull splits to total body programs, we re all about the total experience.

Men healthArm press to windmillDouble skullcrusher toShoulder pressesDay challengeRon burgundyDay arms challenge exercisesHalf full hammerHalf kneeling shoulderDouble skullcrusherTall kneeling cleanHalf iso hammerPause and twist hammerReverse grip plank rowSingle arm pressSpider hammer