@austinhaslam: Want your dad arms to actually fill out your sleeves? Run this complex and make it happen. One Kettlebell and 30 minutes is all you need. 5 rounds. I used a 44lbs/20kg. Choose a weight that is lighter than you think. You should be able to complete the full ladder, but be brutally challenged each round. One round looks like this: 🔁 Mini-set 1: 3 KB Horn Push-Ups → 3 KB Curl + Press 🔁 Mini-set 2: 3 KB Horn Push-Ups → 3 KB Curl + Press → 3 Upright Rows 🔁 Mini-set 3: 3 KB Horn Push-Ups → 3 KB Curl + Press → 3 Upright Rows → 3 Pullovers 🔁 Mini-set 4: 3 KB Horn Push-Ups → 3 KB Curl + Press → 3 Upright Rows → 3 Pullovers → 3 Single Arm Gorilla Rows (each side) No rest between mini-sets. 2–3 min rest between rounds. The ladder format means you go back to the beginning every mini-set. So by the time you hit that last gorilla row, you’ve already done push-ups and curl/press four times this round. That accumulated upper body fatigue is real and will take multiple muscle groups close to failure building strong and full arms. Drop in the comments how many rounds you survived. Send this to the person who thinks kettlebell training is easy. 😅 Follow for more. #kettlebelltraining #functionalfitness #upperbodystrength #fitdads #dadbod

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Wednesday 10 June 2026 23:44:17 GMT