Get Bigger Arms in 22 Days (GUARANTEED)
July 20, 2026Build Bigger Arms Here – https://athleanx.com
Subscribe to this channel here – http://bit.ly/2b0coMW
Want to know how to get bigger arms in just 22 days? In this ATHLEAN-X arm workout, Jeff Cavaliere lays out a step-by-step plan to help you build bigger biceps, bigger triceps, and more noticeable arm size without adding a full arm day to your weekly split.
Building big arms takes more than doing endless curls and triceps extensions. You need the right exercises, enough training frequency, progressive overload, and quality repetitions that place tension on the muscles you are trying to grow. This 22-day bigger arms workout trains the biceps and triceps three times per week with short sessions that can be added to the end of your current workouts.
If you are following a total-body routine, push pull legs split, upper lower split, or bro split, keep your compound exercises. Simply remove your existing direct biceps and triceps work and replace it with the exercises shown here.
Start by measuring your flexed arm around the highest point of the biceps and thickest portion of the triceps. Record it on day one, then repeat the measurement under the same conditions on day 22.
The first biceps exercise is the incline dumbbell waiter curl. Keeping the top of the dumbbell level limits unwanted shoulder involvement and keeps tension on the biceps near the top of the rep. Perform four sets of nine reps. In week two, add three pulses to every rep. In week three, increase that to six pulses. These contractions improve the mind-muscle connection and make the shortened position more demanding.
The first triceps exercise is the bench dip, performed for four sets to technical failure. Turn the hands slightly outward on the bench to encourage a safer shoulder position, lower under control, and finish every rep by fully extending the elbows. Add three pulses at lockout during week two and six pulses during week three to increase the time under tension.
To build more width through the upper arm, the next biceps exercise targets the brachialis. The alternating cross-body hammer curl uses a neutral grip and brings the dumbbell across the body, forcing the brachialis to work harder. Begin with four sets of 12 reps per arm. In week two, add five pounds and use rest-pause training to complete all 12 reps. In week three, add another five pounds and finish the target reps with good form.
For the medial head of the triceps, choose either the triceps pushdown or the thumbs-up dumbbell bench press. Both emphasize complete elbow extension, which is often missing from poorly performed triceps workouts. On pushdowns, allow the wrists to extend naturally so the forearms do not dominate the exercise. On the dumbbell press, keep the elbows close and drive the thumbs upward as you reach full lockout. Add five pounds in week two and another five pounds in week three, using rest-pause as needed to reach 12 quality reps.
The final biceps and triceps sessions focus on eccentric overload, an effective way to increase mechanical tension and stimulate muscle growth. For biceps, use the cheat curl. Apply only enough momentum to bring the weight to the top, then make the biceps control the lowering phase for three seconds. The next week, extend the eccentric to four seconds. During the final week, begin with five-second negatives, then reduce to four seconds and three seconds as fatigue builds.
For triceps, perform the PJR pullover. Use the lats to help return the dumbbell to the starting position, but make the long head of the triceps control the slow lowering and stretch behind the head. The eccentric progresses from three seconds to four seconds, then to a final five-, four-, and three-second sequence during the last week.
This big arms workout combines frequency, focused volume, progressive overload, rest-pause training, and controlled eccentrics. Instead of training biceps and triceps once per week, the work is spread across multiple sessions with recovery between them, giving you more opportunities to stimulate stubborn arm muscles.
Follow the 22-day schedule, keep your form strict, and do not add excessive junk volume. The goal is to make every curl, press, dip, pushdown, and pullover count. On day 22, measure your arms again and compare the result with your starting number. Share your arm gains in the comments and challenge a training partner to complete the full arm workout with you.
If you are looking for a complete workout plan to build muscle, get stronger, and develop an athletic body from head to toe, visit ATHLEANX.com and use the program selector to find the best training program for your goals.
For more videos on how to get bigger arms, how to build big biceps, how to build big triceps, the best arm exercises, and complete biceps and triceps workouts, subscribe to ATHLEAN-X and turn on notifications so you never miss a new video.
