JJ Virgin's free 21-day arm challenge uses compound movements instead of bicep curls or tricep extensions. Three upper-body workouts per week mix push, pull, and dedicated arm work to build strength and definition.
It's rare that a day goes by where someone doesn't ask me, "How do you get these arms?" And the answer, I never do bicep curls and I never do tricep extension. It's simple, smart compound movements done consistently. That's exactly what I'm giving you inside my free 21-Day Arm Challenge. The same approach I've used for decades to build strength, confidence, and definition. You'll be doing simple upper body workouts 3 days a week using compound movements that build real strength and support your metabolism with a mix of pushing, pulling, and one dedicated arm day. This program meets you where you are, and you'll be able to track your progress along the way. And you know, muscle changes everything. Let's do this together.
