🎅🏻🎄❄️☃️

Sleighbells are ringing and your triceps are singing! Day 11’s tri-set of pushdowns and rollbacks will chime in serious gains. Let’s ring out the reps and flex through the holidays!

5 SET TRI-SET

Straight-bar Pushdowns: 15 reps
Dumbbell Rollbacks: 20 reps
Band Pushdowns: 25 reps

Big Guns Blitzen kicks things off with a 10x10 arm-pumping party—because holiday cheer looks better with swollen biceps!

10x10 Barbell Curls
*10 seconds rest between sets

10x10 Barbell Skullcrushers
*10 seconds rest between sets

Flexin’ Frosty Tricepz drops a 100-rep avalanche of gains, leaving your biceps and triceps pumped to perfection.

100 REP EXPLOSION
100 Dumbbell Rollbacks

100 REP EXPLOSION
100 Dumbbell Hammer Curls

Brace yourself for a Bicepz Blizzard! This 28-method bicep burner will light up your arms like Christmas lights. 5 sets of the 28-method will have you feeling merry and swole!

5 TOTAL SETS - BICEPZ ONLY

Dumbbell or Barbell: 28 Method

*7 regular reps, 7 slowww reps, 7 half reps (top), 7 half reps (bottom)

Turn up the holiday heat with Yoked Yuletide Master Tri’s! 5 sets of tricep-pumping pushdowns will have you flexing like a festive legend. Time to crush Day 4!

5 TOTAL SETS - TRICEPZ ONLY

Straight Bar Tricep Pushdowns: 28 Method

*7 regular reps, 7 slowww reps, 7 half reps (top), 7 half reps (bottom)

Deck the gym with heavy curls and tricep burners! Swole Sleighmaster is your ticket to 3-5 sets of arm-blasting glory. Let’s make Day 5 merry and swole!

3-5 SET SUPERSET

Arnold Barbell Cheat Curls: 10 heavy reps
Cable Curls: 20 reps
Heavy EZ Bar Skullcrushers: 10 reps
Dumbbell Rollbacks: 20 reps

Get ready for an Arctic arm blast! Warm up your biceps and triceps with this triple-threat superset—three sets, three angles, and endless pump for Day 6. Stay swole!

3 SET SUPERSET

Skullcrushers: 20/20/20 reps
(Nose, eyebrows forehead)

Cable or Barbell Curls: 20/20/20 reps
(Close, medium, wide)

Rudolph’s not the only one leading the sleigh—Day 7 brings a non-stop arm pump! With bicep curls and pushdowns, your arms will be shining brighter than his nose.

5 ROUNDS, LITTLE TO NO REST

Rep Progression Bicep Curls: 6 reps total

Then, superset with 1-Arm Pushdowns for 20 reps per arm

Jacked Frost is in town, and he’s brought a 5-set superset to keep your arms fired up. Close-grip curls and bench dips will have you flexing through the frost. Time to let your gains glisten!

5 SET SUPERSET

EZ Bar Close-grip Curls: 20 reps
Bodyweight or Weighted Bench Dips: 20 reps

Hail the Buff Baron of Biceps, the noble ruler of arm strength! This 5-set challenge of curls and dips ensures you’ll flex with majestic might all December long. Kneel before the baron and lift!

5 SET SUPERSET

Incline Dumbbell Curls: 8 reps, 5 ct. twist, 4 more reps

Cable Curls: 20 reps

*Rest 1-2 minutes between sets

‘Tis the season to go green with gains—like the Ho-Ho-Hulk! With 20 reverse curls and 30 pushdowns per set, your arms are about to shine merry & bright!

5 SET SUPERSET

20 Barbell or EZ Bar Reverse Curls
30 Straight-bar Pushdowns

Sleighbells are ringing and your triceps are singing! Day 11’s tri-set of pushdowns and rollbacks will chime in serious gains. Let’s ring out the reps and flex through the holidays!

5 SET TRI-SET

Straight-bar Pushdowns: 15 reps
Dumbbell Rollbacks: 20 reps
Band Pushdowns: 25 reps

Will your arms be naughty or nice? Hammer curls, skullcrushers, and ultra-slow curls put your biceps and triceps on the nice list for sure!

5 SET TRI-SET

Dumbbell Hammer Curls: 12 reps
Dumbbell Skullcrushers: 15 reps
Dumbell Curls: 5 reps (5-count up, 5-count down)

The grand finale: Curlin’ Around the Christmas Tree! Get the whole family involved—pass the band or dumbbells and keep the reps flowing. Keep the holiday tunes on repeat and finish with an epic pump!

TILL YOUR PUMP IS NASTY...

Banded or Dumbbell Curls: 10-2 reps

*With the entire family
*Pass weights or band to next family member after your set

*Pro-tip: Play Rockin' Around the Christmas Tree on repeat!