Summer Block · Mon / Wed / Sat · 5:00 PM

The Program

~55 minutes a session. Reps 8–15, form first, no maxing, ever. Tap set squares as you finish sets, tick the circle when an exercise is done, then hit Finish workout to log the session.

Session 1 is the test

Nobody knows your strength until you touch a weight — so the first session measures it. For every exercise:

Start with the lightest sensible option and do 10 reps.
Felt like you could do 15+? Go one weight up next set.
The right weight: the last 2 reps are slow and hard, but your form stays clean.
Note the weight in your phone. That's your baseline. Next sessions, you just try to beat the notes.

Warmup — this is enough

1. Jump rope, 5 minutes (no rope? 5 min fast incline walk on treadmill).

2. Before the first weighted exercise of the day: one extra light set of 10, just to groove the movement.

That's it. You don't need 20 minutes of stretching — long static stretching before lifting actually makes you slightly weaker. Save stretching for after, if you like it.

Too easy / too hard

Every exercise card has an easier and harder version inside it.

Can't get 8 clean reps → use the easier version or drop weight. Hit the top of the rep range on all sets → add the smallest weight jump next session, or use the harder version.

That's the whole progression system. Beat your notes slowly, forever.

What "maxing" means, and why it's banned

Maxing = loading the bar with the most weight you can lift for one rep, to test your limit. It's the "how much you bench" number.

Banned because: one-rep maxes are where form collapses, and open growth plates are the one injury worth actually respecting. And here's the secret: maxing doesn't even build muscle. Muscle grows from clean sets of 8–15 taken close to hard. You lose nothing by never maxing. Years of clean form from now, that's a different conversation.

Why rows, presses and squats are in an arms plan

Your biceps and triceps work in every heavy pull and push — chin-ups and rows are secretly extra biceps sets, presses are secretly extra triceps sets. Direct curls alone build a third of an arm: the triceps is two-thirds of your arm's size. This plan hits arms directly every single session, plus all the hidden volume.

Abs: built by the reps in here, revealed by overall leanness. Do not diet — you grow into leanness by building muscle while your height catches up. Just don't drown in sugar drinks.

Why only 3 days

Muscle is built between workouts, not during them. A session triggers ~48 hours of growth; training the same muscles again before recovery finishes just interrupts the construction site. Three full-body days = your arms get a growth signal 3× a week — more arm frequency than most 6-day bro splits, with recovery actually completing between signals.

Earn the upgrade: hit every session for 2 straight weeks and a 4th day gets added.

The two rules that decide everything

1. DOMS is coming. 24–48h after session 1, you'll be sorer than you expect. It's normal, it happens once, and the cure is session 2. Session 2 is the highest-stakes workout of the whole plan.

2. Never miss twice. Missing one session is noise. Missing two in a row is the death spiral starting. One missed day never unlocks "quit."

Monday

Pull · biceps focus · abs

Warmup: 5 min jump rope → 1 light set of your first exercise.

Chin-ups3 × 5–8

Palms facing you, pull your chin over a bar. The single best biceps exercise that exists.

Tap for form + easier/harder

How

Grab the bar shoulder-width, palms toward your face. Hang with arms fully straight. Pull until your chin clears the bar, then lower yourself slowly — 3 full seconds down. The lowering is where biceps grow.

Cues

No kicking or swinging — dead hang between reps
Think "pull the bar to my chest," not "get my head up"
All the way down every rep — half reps build half arms

Too hardNegatives: jump so your chin is over the bar, lower yourself as slowly as you can (aim 5s). 3 × 3–5 of those. Or use the assisted chin-up machine.

Too easyMore reps first. Past 8 clean reps, hold a dumbbell between your feet.

One-arm dumbbell row3 × 8–10 /side

One knee on a bench, pull a dumbbell to your hip. Back thickness + hidden biceps work.

Tap for form + easier/harder

How

Left knee and left hand on a flat bench, right foot on the floor, back flat like a table. Dumbbell in the right hand, arm hanging. Pull it up to your hip pocket — elbow sliding past your ribs — then lower slow. Do all reps, switch sides.

Cues

Pull with the elbow, not the hand
Back stays flat, no twisting to heave it up
Let your arm stretch fully at the bottom

Too hardLighter dumbbell — this one is easy to cheat, so form decides the weight.

Too easyNext dumbbell up whenever you hit 10 clean reps both sides.

Dumbbell curls3 × 10–12

The classic. Standing, both arms, palms up.

Tap for form + easier/harder

How

Stand tall, a dumbbell in each hand, palms facing forward. Pin your elbows to your sides and curl both dumbbells to shoulder height. Lower on a 2–3 second count. The elbows never move forward or backward — they're hinges, not passengers.

Cues

If your body rocks to lift it, it's too heavy
Squeeze hard at the top for one second
Slow lowering — that's half the muscle growth

Too hardAlternate arms (one at a time), or sit against an incline bench so cheating is impossible.

Too easyNext dumbbell up. There is always a next dumbbell.

Hammer curls2 × 10–12

Curls with palms facing each other — hits the muscle that makes arms look thick from the side, plus forearms.

Tap for form + easier/harder

How

Exactly like dumbbell curls, but your palms face each other the whole time — like holding a hammer. This targets the brachialis (pushes your biceps up from underneath = wider-looking arm) and your forearms near the wrist.

Cues

Same rules: elbows pinned, no swinging, slow down-phase
You can usually go slightly heavier than regular curls

Too hardLighter, or alternate arms.

Too easyHeavier, or do them seated on an incline bench.

Hanging knee raises3 × 8–12

Hang from the chin-up bar, bring knees to chest. Lower abs + free grip/forearm work.

Tap for form + easier/harder

How

Dead hang from the bar. Pull your knees up toward your chest — slightly curling your hips up at the top — then lower them slowly without letting your body swing.

Cues

Slow and controlled beats fast and swinging, always
Exhale as the knees come up
Bonus: every second hanging is thickening your grip and forearms

Too hardLying leg raises on the floor, hands under your hips. Same 3 × 8–12.

Too easyStraighten your legs — hanging leg raises. Elite version: toes to bar.

Plank3 × 30–45s

Hold a straight line on your elbows. Builds the deep core that makes abs pop later.

Tap for form + easier/harder

How

Elbows directly under shoulders, forearms on the floor, body in one straight line from head to heels. Squeeze your glutes and abs like someone's about to poke your stomach. Hold. Breathe.

Cues

Hips sagging = stop the set, rest, go again — a saggy plank counts for nothing
Don't look up; neck stays neutral

Too hardKnees on the floor, same straight line from head to knees.

Too easyAdd 15s per week, up to 60s. Past that: feet on a bench.

Wednesday

Push · triceps focus · abs

Warmup: 5 min jump rope → 1 light set of your first exercise. This is the never-miss-twice session — sore is normal, show up anyway.

Push-ups3 × 8–15

Chest to floor, body in one line. Chest, shoulders, and a lot of triceps.

Tap for form + easier/harder

How

Hands slightly wider than shoulders, body rigid like your plank. Lower until your chest nearly touches the floor, elbows going back at ~45° (not flared straight out), press back up to full lockout.

Cues

Whole body moves as one plank — no worm
Full range: nose near floor, arms fully straight at top

Too hardHands on a bench (incline push-ups). Lower the incline as you get stronger.

Too easy15+ clean? Switch to dumbbell bench press, 3 × 8–12 — lie on a flat bench, press dumbbells from chest level to straight arms.

Seated dumbbell shoulder press3 × 8–10

Press dumbbells overhead while seated. Shoulders cap off the arm look — plus more triceps.

Tap for form + easier/harder

How

Sit on a bench with the back pad upright. Dumbbells at shoulder height, palms forward. Press straight up until arms are fully extended, lower back to ears/shoulder level with control.

Cues

Back stays on the pad — no arching to heave
Don't clang the dumbbells at the top

Too hardLighter, or use the shoulder press machine to learn the path first.

Too easyNext dumbbells up at 10 clean reps.

Bench dips3 × 8–12

Hands on a bench behind you, dip your body down and press up. Pure triceps.

Tap for form + easier/harder

How

Sit on the edge of a bench, hands gripping the edge beside your hips. Slide your butt off, legs out in front. Lower your body until your elbows hit ~90°, then press back to straight arms.

Cues

Keep your back brushing the bench — don't drift forward
Shoulders down, away from your ears
Don't go deeper than 90° — that's shoulder pain territory

Too hardBend your knees and bring your feet closer — the more bent, the easier.

Too easyFeet up on a second bench. Past that: real parallel-bar dips.

Overhead triceps extension3 × 10–12

One dumbbell, both hands, lower it behind your head. Hits the long head — the biggest part of the triceps.

Tap for form + easier/harder

How

Sit or stand. Hold one dumbbell with both hands cupped under the top plate, arms straight overhead. Bend only at the elbows to lower it behind your head, then extend back to straight. Elbows point at the ceiling the whole time.

Cues

Elbows stay narrow — don't let them flare out sideways
Slow behind the head; nobody wants a dumbbell haircut

Too hardLighter dumbbell, or do it lying down (skull crushers with one dumbbell).

Too easyHeavier — this one grows fast, feed it.

Crunches3 × 12–15

Curl your shoulder blades off the floor. Direct upper-ab work.

Tap for form + easier/harder

How

On your back, knees bent, feet flat. Arms crossed on your chest. Curl your shoulder blades off the floor — it's a short movement, maybe 15cm — squeeze, lower slow. Your lower back stays on the floor.

Cues

Never pull on your neck
Exhale hard at the top and squeeze the abs
Slow reps; speed is how people do 50 and feel nothing

Too hardIt won't be. Just start.

Too easyHold a small weight plate on your chest, then behind your head. Or cable crunches when you're comfortable in the gym.

Side plank2 × 20–30s /side

Plank on one elbow, facing sideways. Obliques — the muscles that frame your abs.

Tap for form + easier/harder

How

Lie on your side, elbow under shoulder, feet stacked. Lift your hips so your body makes one straight line. Hold. Switch sides.

Cues

Hips high — a sagging side plank is a nap
Top hand on your hip or pointed at the ceiling

Too hardBottom knee on the floor.

Too easyAdd time, or raise the top leg.

Saturday

Full body · arms again · abs

Warmup: 5 min jump rope → 1 light set of your first exercise.

Goblet squat3 × 8–10

Squat while hugging one dumbbell to your chest. Your one leg exercise — keeps you balanced, athletic, and growing everywhere.

Tap for form + easier/harder

How

Hold one dumbbell vertically against your chest with both hands under the top end — like holding a goblet. Feet shoulder-width, toes slightly out. Sit down and back until your thighs are at least parallel to the floor, then drive up through your heels.

Cues

Heels stay glued to the floor
Knees track over your toes, not caving inward
Chest up — the dumbbell hug forces this, that's why it's the best beginner squat

Too hardBodyweight squats to a bench — sit back until you lightly touch it, stand up.

Too easyHeavier dumbbell. When the heaviest one feels light, ask me — that's barbell time.

Lat pulldown3 × 8–10

The cable machine with the wide bar overhead. Back width + more hidden biceps.

Tap for form + easier/harder

How

Sit at the machine, knees locked under the pad. Grab the bar a bit wider than shoulders. Pull it down to your collarbone while leaning back just slightly, then let it rise slowly until your arms are fully stretched.

Cues

Pull elbows down toward your back pockets
No yanking with a big lean-back — that's ego, not lats
Machine busy? Do chin-ups instead — same slot

Too hardMove the pin lighter. Nobody is watching the stack.

Too easyPin down one notch each time you hit 10 clean reps.

Dumbbell curls3 × 10–12

Third biceps hit of the week. Same rules as Monday.

Tap for form + easier/harder

How

Same as Monday: standing, palms forward, elbows pinned to your sides, curl up, 2–3 seconds down, zero swinging.

Cues

Try to match or beat Monday's weight and reps — that's the game

Too hardAlternating arms.

Too easyNext dumbbell up.

Triceps rope pushdown3 × 10–12

Cable machine, rope attachment, push down until arms are straight.

Tap for form + easier/harder

How

Set a cable pulley high, clip on the rope. Grab both ends, elbows pinned to your sides, forearms up. Push the rope down and slightly apart until your arms are fully straight, then let it rise with control.

Cues

Elbows are glued to your ribs — only the forearms move
Full lockout at the bottom, squeeze for a second

Too hardLighter pin. If no cable machine: overhead triceps extension from Wednesday.

Too easyOne pin down each time 12 reps gets clean.

Farmer's carry3 × 30m

Pick up the heaviest dumbbells you can hold and walk. Forearms, grip, traps, abs — and it loads your wrists the way growing bones love.

Tap for form + easier/harder

How

One heavy dumbbell in each hand, arms at your sides. Stand tall — shoulders back, chest up — and walk about 30 meters (or 40 steps) in a straight line. Set them down, rest, repeat. That's the whole exercise. It's harder than it sounds.

Cues

Posture is the exercise: tall spine, no leaning
Grip the handles hard — crushing grip = forearm growth
Heavy enough that the last 10 steps burn your grip

Too hardLighter dumbbells, shorter walk. Still walk tall.

Too easyHeavier. This is the one exercise where heavy is the whole point.

Dead bug3 × 10 /side

On your back, opposite arm and leg lower slowly. Deep core control — the anti-back-pain exercise.

Tap for form + easier/harder

How

On your back, arms pointing at the ceiling, knees bent 90° over your hips. Slowly lower your right arm behind your head and your left leg toward the floor at the same time — stop just before they touch — and return. Alternate sides.

Cues

Your lower back stays pressed into the floor the entire time — that's the whole exercise
Slower is harder is better

Too hardMove only the legs, keep arms up.

Too easyHold a light plate in your hands, or pause 3s at the bottom.

Finisher: dead hang2 × max

Just hang from the bar as long as you can. Grip, forearms, wrist loading, shoulder health. Optional but 60 seconds well spent.

Tap for form + easier/harder

How

Grab the chin-up bar and hang, arms straight, feet off the floor. Time yourself. Rest, repeat once. Try to beat your time each week.

Too easyPast 60s: one-arm-assisted hangs, or add the wrist curls we talked about for the thin-wrist project.

Session 1 is the test

Warmup — this is enough

Too easy / too hard

What "maxing" means, and why it's banned

Why rows, presses and squats are in an arms plan

Why only 3 days

The two rules that decide everything

Monday

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Wednesday

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Saturday

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