Jeff Cavaliere of Athleanx.com introduces a 22-day workout plan to build bigger arms, specifically targeting the biceps and triceps. The plan consists of 3 workouts per week, with alternating focus on biceps and triceps, and an additional day for measuring and tracking progress.
The first week focuses on creating a mind-muscle connection with specific exercises, including:
* Incline waiter curl for biceps
* Bench dip for triceps
* Alternating cross-body hammer curl for brachialis (related to biceps)
* Tricep pushdown or thumbs-up dumbbell bench press for triceps
The second and third weeks intensify the workouts by adding pulses, weight, and rest-pause fashion.
The plan also incorporates eccentric overload exercises, such as:
* Cheat curl for biceps
* PJR pullover for triceps
The goal is to increase muscle synthesis and stimulus, especially for stubborn muscle groups. By the end of the 22 days, the expectation is to see significant gains in arm size.
The video concludes with a call to action, encouraging viewers to follow the plan, share their progress, and challenge others to join in.
Here are the key facts extracted from the text:
1. The program is a 22-day series to help build bigger arms.
2. The program consists of 3 workouts per week for biceps and triceps.
3. The workouts are alternated, with a day off in between.
4. The program starts with measuring the size of the arms on day 1.
5. The first workout is on day 2, which is dedicated to biceps.
6. The exercise for day 2 is the incline waiter curl.
7. The incline waiter curl is done to limit the arc of the dumbbell and prevent swinging.
8. The top of the dumbbell should be kept flat and parallel to the surface of the ceiling.
9. The peak contraction on the biceps and tension in the midrange should be applied at the top of every repetition.
10. The incline waiter curl is repeated on day 9 with additional pulses at the end.
11. The incline waiter curl is repeated on day 16 with six pulses at the end.
12. Day 3 is dedicated to triceps, with the bench dip as the exercise.
13. The bench dip is done to get a good complete contraction of the triceps.
14. The bench dip is repeated on day 10 with additional pulses at the end.
15. The bench dip is repeated on day 17 with six pulses at the end.
16. The alternating cross-body hammer curl is used to target the brachialis on day 4.
17. The alternating cross-body hammer curl is repeated on day 11 with five additional pounds.
18. The alternating cross-body hammer curl is repeated on day 18 with ten additional pounds.
19. The tricep pushdown or thumbs-up dumbbell bench press is used to target the medial head of the triceps on day 5.
20. The tricep pushdown or thumbs-up dumbbell bench press is repeated on day 12 with five additional pounds.
21. The tricep pushdown or thumbs-up dumbbell bench press is repeated on day 19 with ten additional pounds.
22. The cheat curl is used to create eccentric overload on day 6.
23. The cheat curl is repeated on day 13 with a four-second eccentric.
24. The cheat curl is repeated on day 20 with a five-second eccentric.
25. The PJR pullover is used to create eccentric overload on day 7.
26. The PJR pullover is repeated on day 14 with a four-second eccentric.
27. The PJR pullover is repeated on day 21 with a five-second eccentric.
28. The program is designed to increase muscle synthesis and stimulus.
29. The program is divided into three different training sessions separated by 48 hours.
30. The program includes screenshots to help track progress.
31. The final day of the program (day 22) involves measuring the size of the arms again.