If bigger arms are at the top of your training goals, Jeff Cavaliere says you don't need to overhaul your entire routine or spend hours in the gym doing curls. Instead, the Athlean-X founder has created a 22-day arm-specialisation programme designed to slot onto the end of whatever training split you're already following.
Rather than dedicating one marathon session each week to biceps and triceps, Cavaliere spreads your direct arm work across three sessions for each muscle group every week. Each workout has a different focus, while progressively increasing the challenge over the three-week block. Better still, on Day 1 you don't even need to train.
The 22-Day Arm Programme
Week 1
Day 1
Measure your arms
Day 2: Biceps
Incline waiter curls x 4 sets of 9 reps to failure
Day 3: Triceps
Bench dips x 4 sets to failure
Day 4: Biceps
Cross-body hammer curls x 4 sets of 12 reps
