July 19, 2026

Get Bigger Arms in 22 Days

Transform your arms with this actionable checklist! Inspired by Athlean-X (Jeff Cavaliere) on YouTube.

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Measure your flexed arm size on day 1.

Perform incline dumbbell waiter curls: 4 sets of 9 reps.

Add 3 pulses to each rep of incline curls in week 2.

Complete bench dips to technical failure for 4 sets.

Use alternating cross-body hammer curls: 4 sets of 12 reps per arm.

In week 3, focus on eccentric overload with cheat curls and PJR pullovers.

Measure your arm size again on day 22 and compare results.

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