This is the instructional & follow-along video for 2023 GG13, a progression from GG10 (return to that if needed). See companion PDFs for workout outline & training calendar. Please ask any questions & make your post-workout report in the comments section below.

This 30/15 superset workout targets the arms & the glutes!

Dumbbells VERSUS Kettlebells! Sizzle your arms in just 4 minutes.

Annihilate your arms in just 3 minutes!

This is a 5-minute RBT SIZZLER for the arms!

This is a 5-minute RBT SIZZLER for the arms!

Get my water bells & fins here: https://www.hydrorevolution.com/bj-gaddour-aquatic-fitness-and-training/

This is the 3-Way Biceps Blaster Ladder!

Do 1 overhand curl, 1 underhand curl and 1 hammer curl. Then do 2 + 2 + 2, 3 + 3 + 3 and so forth. Try to ladder up to 5-10 total reps. For an extra ...

It’s important to prioritize multi-joint compound exercises over single-joint isolation exercises, especially when you’re short on time. But there’s nothing wrong with some dedicated work for the elbow joint. Not only will this maximize muscular development, but bigger & stronger biceps will make...

Though the triceps get a ton of work from presses, dips & pushups, it’s still important to isolate them for best results. For one, they comprise approximately 2/3 of your upper arm mass so they have the biggest overall impact on arms size. In addition, the meaty long head of the upper arm is pref...