Forget dishing out tickets to the gunshow. When I’m through with you, you’ll have a veritable arsenal tucked under your t-shirt. Entry is free. Because no one will be able to miss it.

Hyperbole and weapon metaphors aside, let’s make your arms much, much bigger. Maybe you’re suffering a little stagnation and have no muscle to show. Perhaps you’ve made gains but want to take them to the next level. Either way, my nine-week arm challenge is for you. It’s not a full-body programme (check out my website if you want one of those) but this arms protocol is ironclad, tried-and-tested, and proven on the big screen. It’s with these principles that I was responsible for Hugh Jackman needing to buy new t-shirts after bulking-up for Wolverine.

Bicep smash finisher

If they are not growing then do this after your upper body focus session.

3 Rounds
Do them back to back then rest 2min and repeat

Negative chin – 1 rep, lower slowly for 30sec
Cable curls – 12 reps
Cross body curls – 10 each arm


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“The biggest surprise to me was how little I actually had to train and how good the food recipes were.”


“David, you’re literally THE BEST! Thank You so much for your EXPERT guidance through my MOVIE PREP and BEYOND! Grateful for the opportunity to collaborate with you. We’re just getting STARTED!”


“I used to see myself as overweight. 30. Depressed. Not happy with how I looked. I needed to do something. I now have to do a double take as I get used to my six-pack.”