Cutoff holiday sweater season is in full swing. It’s dark most of the time. Comfort foods abound. Instagram is overflowing with cringy ski and snowboard fail videos. And hammering a dry scoop of preworkout then jumping right into 225# bench presses isn’t quite enough to warmup now that it’s a balmy 30 degrees in the gym. Winter is upon us, the holidays are here and 2023 is right around the corner!
This is the time of year I always recommend folks start thinking about getting back to the basics with training, revisiting core movements and taking care of lagging body parts. Every year in December I throw my clients into a GPP & Foundations phase of training to firm up that fitness foundation for bigger gainz down the line and into the new year. This includes training segments for lagging body parts, addressing imbalances, and building armor. One of my all-time crowd faves is the 8 Week Juicy Arms Protocol!
TLDR: If your list of 2023 New Years Resolutions starts with a set of 2 JUICY, toned, sleeve-busting arms then don’t miss this program! It’s a quick, simple, progressive addition to your training that requires just 2 dumbbells and a dream. Here are the basics:
WEEK #1: It Begins.
FIRST, measure your arms with tailor’s tape, make note of the date and size, and snap a quick starting pic to compare to at the end. You can buy a tape measure on amazon HERE for $4.
Perform the below before training and after training. The A1, A2, and A3 indicate a superset so you’ll do set 1 of bicep curls, then set 1 of tricep extensions, followed by set 1 of hammer curls and repeat for sets 2 and 3.
A1- 3x8e Standing Alternating Bicep Curls
A2- 3x8 Lying Tricep Extensions
A3- 3x8e Standing Alternating Hammer Curls
WEEK #2: Different Exercises. Still 3x8.
A1- 3x8 Standing Hammer Curls
A2- 3x8e Standing Single Arm Tricep Extensions
A3- 3x8e Standing Single Arm Concentration Curls
WEEK #3: Different Exercises. Now 4x8 each!
A1- 4x8e Standing Single Arm Zottman Curls
A2- 4x8 Seated Bench Dips
A3- 4x8 Seated Hammer Curls
WEEK #4: Same Exercises as Week #1. Now 4x8!
We’re halfway! Keep working! Remember that dream? The one where YOUR ARMS got a nod from the gods? Channel that motivation and finish the second half of the protocol, STRONG!
WEEK #5: Week #2 Exercises. Now 4x9!