7-Day Tone Your Upper Body Challenge

This post may include affiliate links.

Do you dream of having slim and sexy arms, a perky chest, a sleek back, and a tight core? This 7-day tone your upper body challenge will help make that dream a reality! Aside from improving your appearance, this challenge will also increase your strength and boost your confidence to new levels!

This challenge utilizes three separate workouts that will isolate each muscle so you’re left with a perfectly sculpted upper body. You only need a few pieces of equipment to complete this workout, which means it can be performed at the gym or from the comfort of your own home.

Before we jump into the challenge, we need to make sure that you understand the important role that diet plays in toning up. If you’re not eating properly, all your hard work will be for naught. With that being said, you should focus on incorporating Foods That Will Help You Tone-Up into your daily eating plan. Combining a healthy diet with the workouts below will allow you to reach your goals faster than ever.

Related: The 30-Day High-Protein, Low-Carb Challenge

7-Day Tone Your Upper Body Challenge

What you need: an interval timer/ a towel, yoga mat, or bench / a chair / a light set of dumbbells (3-8 lbs.) / a medium set of dumbbells (10-15 lbs.) / an exercise ball

What to do: On days 1, 3, 4, 6, and 7, perform 3 to 5 rounds of 10 repetitions. Rest for 1 minute in between each round. On day 2 and 5, complete the designated core workout. You will find instructional videos for each exercise at the bottom of this post.

Day 1, 4, and 7

Chest: Flat Dumbbell Chest Press

Back: Bent-over Dumbbell Rows

Shoulder: Overhead Dumbbell Shoulder Press

Triceps: Dumbbell Triceps Kickbacks

Biceps: Dumbbell Bicep Curls

Day 2 and 5

Core: 20-Minute Core Strength Workout

Day 3 and 6

Chest: Dumbbell Chest Fly

Back: Dumbbell Rear Fly

Shoulder: Alternating Dumbbell Front to Side Raise

Triceps: Chair Dips

Biceps: Dumbbell Hammer Curls


Instructional Videos

Day 1, 4, and 7

Flat Dumbbell Chest Press

Bent-over Dumbbell Rows

Overhead Dumbbell Shoulder Press

Dumbbell Triceps Kickbacks

Dumbbell Bicep Curls

Day 3 and 6

Dumbbell Chest Fly

Dumbbell Rear Fly

Alternating Dumbbell Front to Side Raise

Chair Dips

Dumbbell Hammer Curls


While this challenge is only seven days long, you can feel free to perform it for as many weeks as you’d like! After all, the longer you spend training, the better your results will be! If you enjoyed this challenge, you may also like:

Follow us on Facebook, Pinterest, and Instagram for all of the latest and greatest workout routines and challenges!

Leave a Comment

Your email address will not be published.