30 Day Arm Challenege

 Track your workout
Logbook

 

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DAY 1: 5 Push ups, 5 tricep dips, 10 bicep curls (3-4Kg), 10 star jumps, 15 seconds of punches.

DAY 2: 8 Push ups, 8 tricep dips, 15 bicep curls(3-4Kg), 10 star jumps, 20 seconds of punches

DAY 3: 10 Push ups, 10 tricep dips, 20 bicep curls(3-4Kg), 15 star jumps, 30 seconds of punches

DAY 4: Rest

DAY 5: 15 Push ups, 15 tricep dips, 15 bicep curls (5-6Kg), 15 star jumps, 30 seconds of punches

DAY 6: 15 Push ups, 20 tricep dips, 20 bicep curls (5-6Kg), 20 star jumps 45 seconds of punches

DAY 7: 20 Push ups, 15 tricep dips, 30 bicep curls (5-6Kg), 20 star jumps, 45 seconds of punches

 

 

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DAY 8: Rest

DAY 9: 25 Push ups, 10 tricep dips, 15 bicep curls (8kg), 25 star jumps, 60 seconds of punches

Day 10: 30 Push ups, 20 tricep dips, 30 bicep curls(5-6kg), 30 star jumps 60 seconds of punches

Day 11: 40 Push ups, 15 tricep dips, 15 bicep curls (8Kg), 35 star jumps, 90 seconds of punches

Day 12: REST

Day 13 50 Push ups, 20 tricep dips, 15 bicep curls (8kg),40 star jumps 90 seconds of punches

Day 14: 55 Push ups, 30 tricep dips, 30 bicep curls (5-6Kg), 40 star jumps, 120 seconds of punches

 

 

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Day 15: 60 Push ups, 30 tricep dips, 50 bicep curls (4Kg), 50 star jumps, 120 seconds of punches

Day 16: Rest

Day 17: 65 Push ups, 20 tricep dips, 20 bicep curls (8kg), 60 star jumps, 150 seconds of punches

Day 18: 70 Push ups, 35 tricep dips, 40 bicep curls (6kg), 65 star jumps, 180 seconds of punches

Day 19: 75 Push ups, 30 tricep dips, 15 bicep curls (8kg), 70 star jumps, 200 seconds of punches

Day 20: Rest

Day 21: 80 Push ups, 20 tricep dips, 10 bicep curls (10kg), 75 star jumps 250 seconds of punches

 

 

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Day 22: 85 Push ups, 35 tricep dips, 15 bicep curls (8Kg), 80 star jumps 270 seconds of punches

Day 23: 90 Push ups, 40 tricep dips, 20 bicep curls(6Kg), 85 star jumps, 300 seconds of punches

Day 24: REST

Day 25: 95 Push ups, 20 tricep dips, 10 bicep curls (10kg), 90 star jumps, 350 seconds of punches

Day 26: 100 Push ups, 35 tricep dips, 30 bicep curls (6kg), 100 star jumps, 350 seconds of punches

Day 27: 105 Push ups, 25 tricep dips, 20 bicep curls (8kg), 110 star jumps, 380 seconds of punches

Day 28: REST

 

 

THE LAST HURDLE:

 

Day 29: 110 Push ups, 40 tricep dips, 25 bicep curls (8kg), 120 star jumps, 400 seconds of punches

Day 30: 115 Push ups, 30 tricep dips, 15 bicep curls (10kg), 130 star jumps, 450 seconds of punches