Arms

Pumps and definition work for the whole arm. Dumbbells help but bodyweight builds plenty.

Choose your level

New or returning to training

7 min·2 rounds

Choose setup Bodyweight only

Comfortable with basic exercises

10 min·3 rounds

Choose setup Bodyweight only

Train consistently, ready to push

14 min·4 rounds

Choose setup Bodyweight + equipment variants

Same routine every time — pre-loaded, no internet needed once open.