10 by 10 challenge
What is this challenge? It's 10 set of 10 reps for 30 days on one muscle group. The goal of this is to add size to the muscle group you’re targeting. By doing something repetitively and consistently you're reinforcing that that muscle will have to grow due to the fact that you're now hitting this muscle group 4-7 times more than you normally would in a given month you should see growth.