If your goal is arm sculpting, then we have just the plan for you! Within just a few short weeks, you can start to notice some changes in muscle tone and strength as you use resistance training to carve out sexy arms. You have to try this 21-day arm-sculpting challenge today!

What Muscles Are in the Arms?

You hear the word “arms,” but did you know there are several muscle groups that comprise your arms? Your arms are made up of biceps, triceps, shoulders, and forearms. Working all of these areas regularly will have you sporting sexy, sculpted arms before you know it. Here’s a deeper dive into each muscle group:

• Biceps—these muscles have two separate heads (a long head and a short head) and run along the front of your upper arm. These are the muscles you typically see if you ask someone to “make a muscle.”
• Triceps—these muscles are comprised of three heads (the long head, medial head, and lateral head) that run down the back of your arm. Having toned triceps is a mark of lower body fat and good fitness.
• Shoulders—your shoulders are a multifunctional joint with a number of muscles and tendons supporting it. Working your shoulders will help bring definition and shape to your arms.

21-Day Arm Sculpting Challenge: Week-by-Week Routine

Do this arm-sculpting challenge three times a week with at least one day in-between sessions. After your warmup, choose a weight that is somewhat hard to lift, meaning the first few repetitions feel fairly easy, the next few a little more difficult, and then the last two or three are very tough.

Always squeeze your muscles as you perform the movement and when you get to the negative portion of the repetition (like unbending your arm after a biceps curl) and make sure you take it slowly to enforce the time your muscles are under tension.

Week One—start with a warmup set for each body part (biceps, triceps, and shoulders). Simply pick one of the exercises and begin with a very light weight to go through the movements. Do 20 quick repetitions. Now you are ready to start your first set.

During Week One, simply do your quick warmup and then go through all the exercises one time, aiming for 12 – 15 reps. Notate how much weight you use as you will want to go slightly heavier in Weeks 2 and 3.

Week Two—do your normal quick warmup of 20 repetitions for each body part before starting set 1, except this week, you will do 2 sets of each exercise after your warmup with a heavier weight than you used last week. Aim for 10 – 12 repetitions with the last 2 reps being rather difficult. If they are not, then you need to go up in weight.

Week Three—you’re officially on track for sexy arms. Do your normal warmup routine and then progress to a slightly heavier weight than you used in Week Two. Do three sets of each exercise, aiming for 8 – 10 reps per exercise. The last two repetitions of each set should be difficult to complete.

Arm-Sculpting Exercise List

Hammer Curls

You can use dumbbells, cables, or even a resistance band for this. For the purposes of this exercises, let’s assume you’re using two dumbbells.

Stand with your feet about hip-width apart and hold a dumbbell in each hand at your sides. Next, instead of twisting your arms to turn the dumbbells sideways, keep the dumbbells in the up and down position (palms facing each other) as you bend your elbows to raise the end of each dumbbell toward your shoulders. Slowly return to the starting position and repeat.

Note: you can also do these in an alternating fashion, one after the other until you’ve completed the repetitions for each side.

Triceps Kickbacks

Grab a dumbbell (or use a low cable or resistance band) and bend over at the waist, keeping your back straight. It’s easiest to do this exercise if you place one knee on a bench as you lean over. Next, put your left hand on the bench and tuck your right arm next to your side, bringing it parallel with the ground. Then “kick back” the weight as you straighten your arm, bringing the dumbbell up and back until your arm is straight. Pause and repeat. Repeat all repetitions on the right and then switch to the left arm and do the same.

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Side Lateral Raises

This shoulder exercise can also be done with various equipment, but for this exercise, we will use dumbbells. Start by holding a dumbbell in each hand, arms straight down by your sides with your palms facing your body. With your feet about hip-width apart, lift your arms up and out to the sides. Keep a very slight bend in your elbow so as not to strain the joint. Once your arms are parallel with the floor, pause, and then lower your arms slowly to return to the starting position.

Barbell Curls

Using a barbell (or two dumbbells), stand with your feet about hip-width apart with your arms straight, palms facing outward while holding the barbell. Next, bend your arms to bring the bar toward your chin, squeezing your biceps muscles as you do so. Return the bar slowly to the starting position and repeat.

Bench Dips

Start by sitting on the edge of a bench and place your hands on the bench, palms down, next to your hips. Your legs should be out straight in front of you with your feet (or heels) on the ground. Slide your hips off the bench and slowly lower your torso while bending your arms until your upper arms are parallel with the ground. Push your body back up using your triceps and repeat the movement for your allotted number of repetitions before sitting back on the bench.

Shoulder Press

This can be done sitting on a bench with dumbbells (or on a machine). For the dumbbell shoulder press, sit on a bench with a chair back so you can support your upper body as you go through the movements. Grasp the dumbbells and bend your arms to bring them up just in front of your shoulders. This is your starting point. Next, push your arms up, straightening your elbows until the ends of the dumbbells are able to touch overhead. Slowly bring the dumbbells back down to the starting position. This is one repetition.

These 21-day arm-sculpting challenge hits all of the muscles to help you carve out stronger, sexier arms. And if you get started now, your new, toned muscles will be well on their way by the time sleeveless season rolls around!

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