This excellent video and plan from Jeff at Athlean-X will help you get bigger arms in 22 days.

You will measure your arms on Day 1 and 22 in order to track your progress.

How to Get Bigger Arms in 22 Days – The Program

Each week is divided into 6 workouts and 1 rest day. • 3 Biceps Workouts per week • 3 Triceps Workouts per week • 1 Rest Day

The 6 workouts on the first week are: • Bicep Workout 1 • Tricep Workout 1 • Bicep Workout 2 • Tricep Workout 2 • Bicep Workout 3 • Tricep Workout 3

The weeks are organised as follows • The first week is A • The second week is B • The third week is C

You then repeat each workout on the two subsequent weeks. You complete each workout 3 times in total.

The program is designed to fit with whatever program you are currently d

See Full Page