Want 30 INCH Armz?
Tired of Being Small? Want to join the war on sleeves?
The 30 Days to 30" Armz Trainer by @TheArmzArmy is BACK.
The ultimate 30-day Arm workout program to get you feeling juicy 'n jacked on the daily.
Sign up below for your first Arm Battle 💪 Day 1 starts the day you sign up.
EP.1 | A New Swole
The galaxy is raging with war… the war against sleeves. Rebel tank tops, striking from a covert base, have secured their first victory against the evil Empire of Sleeves.
During the battle, Arm spies managed to steal top-secret plans to the Empire’s ultimate weapon, the HOODIE, an oversized and ridiculous garment that’s been hiding Biceps & Triceps across the galaxy.
Pursued by the Empire’s sinister #small agents, General Small Armz Danny and Colonel Cole race home aboard their swoleship, custodian of the stolen plans that can restore Bicep & Tricep balance to the galaxy...
Why join the fight?
☑️ You'll become certified #NotSmall
☑️ You'll enjoy the pumpz of your life
☑️ You're joining a noble & worthy cause
Workout Archive
DAY 1: A NEW SWOLE BEGINS
6-9 SETS
Dumbbell Curls: 10 Reps
Alternating Dumbbell Curls: 10 Reps
Bench Dips: 20-30 Reps
DAY 2: SITH LORD POWERRRR PUMPS
10 SETS OF 10 REPS
Crossbody Dumbbell Bicep Curls
Ring or Weighted Bench Dips
Lateral Raises
DAY 3: FROM JABRONI TO SWOLENOBI ARM MADNESS
6-9 SET SUPERSET
Barbell Drag Curls: 10 reps
Dumbbell Rollbacks: 15 reps
Barbell Forehead Curls: 10 reps
Dumbbell Rollbacks: 15 reps
*Little to no rest
DAY 4: JAR-JAR JACKED 💪
6-9 SET CIRCUIT
10 Empty-Bar Barbell Curls
10 seconds rest
10 Empty-Bar Barbell Curls
10 seconds rest
10 Dumbbell Rollbacks
10 seconds rest
10 Dumbbell Rollbacks
*30–60 seconds rest, then repeat
DAY 5: MORGAN'S CROWD-SURFING CURLZ
6–9 SET SUPERSET
Cable Curl: 10 reps
Tricep Pushdowns: 10 reps
6–9 SET SUPERSET
Dumbbell Curl: 10 reps
Dumbbell Rollback: 10 reps
6–9 SET SUPERSET
Seated Dumbbell Curls: 10 reps
Wrist Curls: 10 reps
DAY 6: DARTH PECTACULAR PUMP DESTROYER
6–9 SET SUPERSET
Dumbbell Flat Bench Press (Regular/Neutral): 7 Reps (1-1, 2-2... 7-7)
Bicep Curls (Regular/Hammer): 5–7 Reps
DAY 7: UNDERWATER BICEPZ W/ THE GUNGANS
3-5 SET SUPERSET
Rep Progression Dumbbell & Hammer Curls (1-1, 2-2... 6-6)
Band Face Curls: 30 Reps
DAY 8: DARK SIDE SWOLE
6-9 SET SUPERSET
Incline Dumbbell Curls: 8 reps → 5-count twist → 4 more reps
3-Way Push-ups (Close, Regular, Wide): 5–10 reps each
DAY 9: WET TRICEPS W/ DA WOOKIES
6-9 SET SUPERSET
One Arm Tricep Kickback w/ Twist – 10 reps each arm
Dumbbell Rollbacks – 15 reps
Close-grip Bench Press (feet up) – 20 reps
*Rest 1 minute between rounds
DAY 10: FROM SNOOKI TO WOOKI PEC JUICINESS W/ ANTHONY OLIVEIRA
5 SET SUPERSET
Elevated Neutral Push-ups (20” box) – 5 reps
Elevated Neutral Push-ups (16” box) – 10 reps
Elevated Neutral Push-ups (12” box) – 15 reps
*No rest between exercises
Rest 2 minutes between rounds