Home Top Ad

Just In 4 Weeks Get A Bigger Arms





 
Just In 4 Weeks Get A Bigger Arms

 
WORKOUT #1 – ARMS & SHOULDERS

#1. OVERHEAD PRESS

Sets: 5, Reps: 8, Rest: 60 sec, Tempo: 2-0-1-0

Overhead Press



Proper form: Stand with your feet shoulder-width apart, holding a barbell across your upper chest with hands slightly wider than shoulder-width apart. Keeping a tight core, press the bar over your head until your elbows are locked, then lower it back down. Keep your legs straight.

#2. RACK PULL

Sets: 5, Reps: 8, Rest: 60 sec, Tempo: 2-0-1-0

barbell-rack-pull
 
Proper form: Position yourself against a barbell resting on safety bars at knee height or slightly above. Your feet should be right under your hips, back slightly arched. With a double overhand grip and hands shoulder-width apart, extend through the hips and knees and deadlift the bar up and back until lockout, squeezing your shoulder blades.

PERFORM IN TRI-SET:

#3.1 SEATED DUMBBELL CURL

Sets: 3, Reps: 12, Rest: 0 sec, Tempo: 2-1-1-1

Proper form: Sit on a flat bench with a dumbbell in each hand, shoulders close to the torso. Rotate the palms so that they are facing your torso. Keeping the upper arm stationary and the elbows tucked in, curl the weights up and twist the wrists once the dumbbells pass your thighs so that the palms face forward at the end of the movement. Curl up until your biceps are fully contracted and the dumbbells are at shoulder level.

#3.2 STANDING DUMBBELL CURL

Sets: 3, Reps: 12, Rest: 0 sec, Tempo: 2-1-1-1

 
Standing Dumbbell Curl


Proper form: Stand straight with a dumbbell in each hand, palms facing forward. Keeping your upper arms stationary and your elbows tucked in, curl the weights up while contracting your biceps.


WORKOUT #2 – CHEST & BACK

#1. BENCH PRESS

Sets: 5, Reps: 8, Rest: 60 sec, Tempo: 2-0-1-0

Bench Press


Proper form: Lie down on a flat bench, lift the bar from the rack using a medium width grip and hold it straight over you with your arms locked. Keeping your core tight, lower the bar towards your chest, then push it back to the starting position using your chest muscles. Squeeze your chest at the top.
 

#2. BENT-OVER BARBELL ROW

Sets: 5, Reps: 8, Rest: 60 sec, Tempo: 2-0-1-0

 
Bent-over Barbell Row

Proper form: Holding a barbell with an overhand grip, bend your knees slightly, brace your core and bend at the waist to bring your torso forward, keeping the back straight and your head up. The barbell should hang directly in front of you. Keeping the torso stationary, pull the bar up, keeping the elbows close to the body. Squeeze the back muscles at the top.

PERFORM IN TRI-SET:

#3.1 INCLINE DUMBBELL BENCH PRESS

Sets: 3, Reps: 12, Rest: 0 sec, Tempo: 2-0-1-0

 
Incline dumbbell bench press


Proper form: Lie back on an incline bench holding a dumbbell in each hand atop your thighs, palms facing each other. By bracing your core and using your thighs to help push the dumbbells up, lift the weights and hold them at shoulder width. Rotate your wrists forward so that the palms of your hands are facing away from you, then push the dumbbells up using your chest muscles until your arms are locked.

#3.2 INCLINE DUMBBELL FLYS

Sets: 3, Reps: 12, Rest: 0 sec, Tempo: 2-0-1-0

 
Incline Dumbbell Flys


Proper form: Lie on an incline bench holding a dumbbell in each hand. Extend your arms above you with a slight bend at the elbows and rotate the wrists so that the palms are facing you. While keeping the arms extended, slowly lower the weights to the sides and rotate your wrists until the palms are facing each other. At the final position your arms should be by your side with palms facing the ceiling.
 

WORKOUT #3 – ARMS & SHOULDERS

#1. CHIN-UP

Sets: 5, Reps: 8, Rest: 60 sec, Tempo: 2-0-1-0

Chin-up


Proper form: Hold onto a chin-up bar with an underhand grip, hands closer than shoulder-width apart. Keep your torso straight and your lower back slightly arched. Brace your core and pull your torso up until your head is at the level of the pull-up bar, keeping the elbows close to your body. Squeeze your biceps at the top.
 

#2. TRICEPS DIP

Sets: 5, Reps: 8, Rest: 60 sec, Tempo: 2-0-1-0
 
Triceps Dip

Proper form: Grip rings, parallel bars or a secured bench with straight arms and hands shoulder-width apart. Keeping your chest up, bend your elbows to lower your body as far as your shoulders will allow, legs extended in front of you. Keep a slight bend at the elbows to keep the tension on your triceps. Press back up explosively.

PERFORM IN TRI-SET:

#3.1 SEATED DUMBBELL OVERHEAD PRESS

Sets: 3, Reps: 12, Rest: 0 sec, Tempo: 2-0-1-0

 
Seated Dumbbell Overhead Press

Proper form: Sit on a bench with a dumbbell in each hand at shoulder height. Rotate your wrists so that the palms of your hands are facing forward. Press the dumbbells directly overhead until they touch at the top.

#3.2 BENT-OVER LATERAL RAISE

Sets: 3, Reps: 12, Rest: 60 sec, Tempo: 2-1-1-1

 
Bent-over Lateral Raise

Proper form: Holding dumbbell in each hand with palms facing your torso, bend at the waist and bring your torso forward. Keeping the arms extended and maintaining a slight bend at the elbows, raise the weights out until your elbows are at shoulder height and your arms are parallel to the floor, then lower them back down.