I originally designed this program a few years ago for my mother after she completed chemo treatments for cancer. Cancer treatments left her with little noodle arms that she was feeling self-conscious about so I put this together. The goal of this program is to increase muscle on the arms and shoulders. Regardless of your political views we can all agree that Michelle Obama had unreal arms during the run for the White House and throughout the first presidency.

Pay attention to the description of each exercise and each workout. If you haven’t been training the goal is to gradually build your volume so that you can see changes in your arms without injuring yourself. You must be consistent with this training and challenge yourself with the weight as I explain in the descriptor. We start the program out with two lighter weeks just to get used to the movements and to build some base movement patterns. From there you will start to see that I challenge you to increase the weight and to increase the load to challenge your muscle more. I highly recommend that you follow along with the prescribed rest and that you add rest days in between the sessions. In order to maximize your muscle gains and fat loss, focus on eating protein each day to help you recover. Ideally you will leave 48 hrs in between sessions.

Leave a day of rest in between sessions. That allows for the muscle stimulus to fully take place and for more hypertrophy.

Optimism and excitement to start having incredible arms! But really you will need a couple of dumbbells, a resistance band, optional foam roller or tennis balls and an elevated surface to help you with occasional exercises.

Beginner to advanced