EHughes323
Level 4 Valued Member
Little background: 29 year old male, 147 lbs (67kg) bodyweight, 5'9" (175cm) tall.
Did the program with a 24kg bell. Also supersetted all presses with weighted chinups, also with the 24kg bell.
Start of program: 2-3 shaky reps left (weak) arm, unknown reps right arm.
3-4 shaky reps on weighted chinups.
End of program: 8 reps left (weak) arm, 9 reps right arm.
8 reps on weighted chinups
Just duct taped Two 5 lbs plates (10 lbs total) to the bottom of my 24kg bell and will be doing the program again with my new make-shift ~29kg bell. My girlfriend, her roommate, and I definitely noticed an increase in the size of my whole upper body, especially in the arms, back, and shoulders, although my GF said even my chest looked bigger too. She has also mentioned SEVERAL times that my body "looks insane in a good way," so that's always a plus. Program worked far better than I anticipated and would highly recommend it if it aligns with your goals.
More background info:
Was training in a gym doing standard strength routine mix of barbell, bodyweight, and dumbbell exercises until the pandemic struck and gyms closed. All I had at home was a 24kg kettlebell that hadn't been touched in years, a doorway pull-up bar, weight belt (for weighted chinups), and some light adjustable dumbbells.
I had not done any kettlebell work in at least 5 years prior to this program, but back in my early 20s I did train with kettlebells for a couple of years doing mostly ETK ROP and S&S. Never pressed anything heavier than 24kg, never did Getups with anything heavier than 32kg.
The only other upper body work I did was a couple sets of high rep curls and lateral raises at the end of my main strength work.
A huge thanks to Joey Yang for sharing the program!
Did the program with a 24kg bell. Also supersetted all presses with weighted chinups, also with the 24kg bell.
Start of program: 2-3 shaky reps left (weak) arm, unknown reps right arm.
3-4 shaky reps on weighted chinups.
End of program: 8 reps left (weak) arm, 9 reps right arm.
8 reps on weighted chinups
Just duct taped Two 5 lbs plates (10 lbs total) to the bottom of my 24kg bell and will be doing the program again with my new make-shift ~29kg bell. My girlfriend, her roommate, and I definitely noticed an increase in the size of my whole upper body, especially in the arms, back, and shoulders, although my GF said even my chest looked bigger too. She has also mentioned SEVERAL times that my body "looks insane in a good way," so that's always a plus. Program worked far better than I anticipated and would highly recommend it if it aligns with your goals.
More background info:
Was training in a gym doing standard strength routine mix of barbell, bodyweight, and dumbbell exercises until the pandemic struck and gyms closed. All I had at home was a 24kg kettlebell that hadn't been touched in years, a doorway pull-up bar, weight belt (for weighted chinups), and some light adjustable dumbbells.
I had not done any kettlebell work in at least 5 years prior to this program, but back in my early 20s I did train with kettlebells for a couple of years doing mostly ETK ROP and S&S. Never pressed anything heavier than 24kg, never did Getups with anything heavier than 32kg.
The only other upper body work I did was a couple sets of high rep curls and lateral raises at the end of my main strength work.
A huge thanks to Joey Yang for sharing the program!
Last edited:
