Iron Arms 30
Thirty days of push/pull work to rebuild dense, capable arms without trashing your shoulders.
0/7 workouts
Complete 7 workouts
30 days
Week-by-week plan
Week 1
Groove the patterns
Press primer • Pull primer
Week 2
Add the reps
Press volume • Pull volume
Week 3
Turn up the intent
Press intent • Pull intent
Week 4
Prove it
Arms benchmark
The next task
Knee drivers
30s