The Arm Blitz 🇮🇹

Six days on, one off. Bicep (pull) and tricep (push) days alternate, and your isolated arm work rotates through the Athlean-X "22 Days to Bigger Arms" moves — escalating in intensity each week, just like the video. Built for dumbbells + a bench + a bar. Goal: size & pump.

Bicep / Pull Tricep / Push Rest 🔵 AX curl move 🔴 AX tricep move

How the Athlean-X progression is woven in

Your isolated arm work climbs 3 tiers

Week 1 (base): pulsed reps = 3 · eccentrics = 4 sec · rest/pause moves at your lightest added load.
Week 2 (build): pulsed reps = 6 · eccentrics = 5→4→3 sec · rest/pause +5 lb.
Week 3 → peak: hold the 6-pulse / 5→4→3 tempo, add load again (+10 lb) and drop-set the final set of each isolation move.

The AX moves in rotation

Biceps: Incline Waiter Curls (pulsed) → Alt. Cross-Body Hammer Curls (rest/pause) → Cheat Curls (slow eccentric).
Triceps: Thumbs-Up DB Bench Press (rest/pause — the AX cable-free swap for pushdowns) → PJR Pullovers (slow eccentric) → pulsed Bench Dips.

Notes, subs & pump tactics

Wide-grip chin-ups = palms-out, hands wider than shoulders (true pull-up grip). 3 sets to failure. If bodyweight sets die under ~5 reps, add a band or do slow negatives; if you're cruising past 12, add a DB between the feet.
Scapular pulls = hang from the bar, arms straight, pull shoulder blades down/back to lift yourself an inch — no elbow bend. Builds the pull and protects the shoulders. 2 sets to failure.
Roman chair back extension — no roman chair? Sub DB Romanian deadlifts (3×12) or floor Supermans (3×15) for the same posterior-chain work.
Thumbs-Up DB Bench Press — neutral/thumbs-up grip, elbows tucked, press like a close-grip. This is the AX pushdown alternative and needs zero cables.
PJR Pullover — lying on the bench with DBs, lower toward the top of your head (not chest), stretching the long head of the triceps under control on the eccentric.
Bulgarian split-squat jumps — rear foot on the bench, explode off the front leg. Keep them crisp; this is a metabolic/athletic finisher, not a grind. 3×8–10 each leg.
Failure ≈ clean failure: stop when form breaks, not when it's physically impossible. Leave the ego reps out so you recover for tomorrow.
Rest: ~60–90 s on isolation/pump work, ~2 min after chin-ups and incline press. Push days and pull days alternate specifically so nothing gets overtrained.
Arms respond to frequency + blood flow. Chase the pump, keep the load honest, and eat/sleep enough — that's where the size actually shows up by Italy.