Wedding season is coming. Tank top season is coming. And the internet is going to tell you to grab some resistance bands and do a hundred reps. Don't.

Bri and Kelsie break down what actually builds toned, visible arms: the training structure, progressive overload, nutrition, and recovery. All of it. No fluff.

60 days is enough time to genuinely change what your arms look like, but only if you know what you're doing and why.

That's this episode.

PLUS we're giving you the EXACT SESSION to change your arms:

STRENGTH BLOCK

A. Close Grip Bench Press — 4 sets × 4–8 reps This is your main strength driver. Track your load week over week. This is where progressive overload shines.

B. Back Supported DB Press — 4 sets × 6–8 reps The back support removes the temptation to use momentum or arch. You isolate the shoulder and tricep, and you get honest feedback on what you're actually pressing.

HYPERTROPHY BLOCK

C1. Cable Lateral Raise — 3 sets × 8–12 reps per arm Don't rush these. Slow eccentric, controlled raise, no swinging. This is delt sculpting work, not cardio.

C2. Overhead Tricep Extension — 3 sets × 10–15 reps Superset with the lateral raise. Keep the elbows close to your head and focus on the stretch at the bottom.

ATHLETIC ARMS + CORE FINISHER

2–3 Sets for Quality:

• AMRAP-1 Bench Push Up (stop one rep before failure — this is intentional)
• 20 Deadstop Skull Crushers (light to moderate weight)
• Rest 75 seconds between sets

We're now on YOUTUBE! ⁠Come hang!

Connect with us on IG: ⁠@Overt_ThinkingPocast⁠

⁠@KelsieMichelle_⁠ and ⁠@briannalamb