Get ready to strengthen, tone and sculpt your arms from every angle with 28 Days of Arms.
Sound familiar? We’ve taken everything you loved about the 28 Days of Core program and shifted focus to another highly-requested body target – making every day arm day.
All-new workouts will target your biceps, triceps, shoulders and forearms in under 7 minutes a day.
How does the program work?
With 28 Days of Arms, we’re putting your arm goals on the fast track.
- 28 targeted and effective coached workouts.
- Workouts clock in at 5-7 minutes, so you can stack them onto your program or Planner training, or fire up for a standalone challenge.
- Pump up the variety in your training week with Luke, Ingrid, Dan, Maricris or Tahl dropping different exercises in every session.
- Each workout focuses on particular upper-body muscle groups for all-round activation and a balanced training week – until the final 7 days, when anything goes!
- Workouts are Intermediate-Advanced level and will increase in intensity as you progress. If you’re a beginner, pace yourself and know your limits.
What equipment do I need?
You can complete all 28 days of arm workouts with dumbbells. Due to the range of exercises within the workouts, we recommend using a set of light, medium and heavy dumbbells.
The exact weight of the dumbbells will depend on your current strength levels. To see improvements in strength and definition, you need to use weights that challenge your muscles. You may also feel able to increase weight as you progress through the program.
While a range of weights is optimal, you can complete the program with just one pair of dumbbells if that’s all you have access to.
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Don’t have room for a full dumbbell rack at home? Get all the weights you need in one with the Centr Smart Stack 50 adjustable dumbbells.
What are the benefits of an arms program?
Lifting a weight that challenges you over 4 weeks of targeted training will help to dial up the definition and tone in your arms. But the benefits of 28 Days of Arms go way beyond aesthetics:
- Improved functional strength and mobility for everyday movements – like lifting groceries out of the car, carrying kids or lifting heavy objects.
- Increased grip strength – a key benchmark for aging well.
- Strong shoulders help to improve posture.
- Take your sporting performance to new heights – a better baseball pitch or putting more power into your tennis swing.
- Strength training increases bone density and helps to prevent injuries.
Do I need to change my nutrition to get results?
“Your diet doesn't necessarily need to change much to support an extra 5-7 extra minutes of training per day,” says our resident sports dietitian Angie Asche. “But you may want to adjust your nutrition depending on your overall goal.”
“If you’re someone who already struggles to gain weight or add muscle, then you may consider adding more volume to your meals, or adding more snacks to your current meal plan, to make up for the additional calories burned from this arms program,” Angie says.
“If you’re focused on building your arms by adding muscle mass, prioritize adding more volume to your meals and increasing protein intake – aim for at least 1.6g of protein per kg of body weight per day.”
To up your protein intake, check out our quick and easy post-workout snacks. And next time you stock up, follow Angie’s advice for what to look for in a protein powder.
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Feel stronger in 28 days by stacking an arms blast with a core burner.
How do I stack workouts and get more out of this program?
Regularly stacking short, targeted burners onto the end of your Centr workout – or your regular run, ride or swim – can accelerate your progress toward your goals.
However stacking may not always be the best option, especially when it comes to strength training where muscle groups require time to repair and grow.
When to stack:
- You didn’t do much arm work in the workout you just completed.
- You worked your arms, but want to target them more intensely.
When not to stack:
- You just completed a workout that heavily worked the same muscle group.
- You just completed a heavy bicep workout, so you choose to stack a tricep session rather than the scheduled bicep burner.
If you do shuffle the order of your 28 Days of Arms workouts, just be sure to come back to the session you skipped later in the week!
For more on when and why you should stack, check out 5 reasons to try workout stacking.
Don’t forget, it’s not just workouts you can stack.
- Really feeling the burn? Follow up your 28 Days of Arms blast with a cold plunge (or shower) – this guided breathwork session will help you get through it.
- On days you’re not doing your regular workout, stack a 28 Days of Arms session with one from 28 Days of Core – you’ll work two key muscle groups in 14 minutes max!
If you’re ready to target your arms from every angle, take on 28 Days of Arms now.
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