4-Week Bigger Arms Program: Biceps and Triceps Focus: Progression Cycle 10
A focused arm-building cycle with intelligent pulling, pressing and direct biceps, triceps and forearm work.
How to use this plan
Follow the days in order, log every working set, and finish each set with one to three good repetitions still available. Use the exercise animations to learn the movement and open the video when you need a full demonstration.
Monday
Biceps and Back
Biceps and Back muscle focus
Red marks the primary training focus. Orange marks supporting muscle groups used throughout this session.
One-Arm Machine Preacher Curl
The One-Arm Machine Preacher Curl is an isolation exercise targeting the biceps brachii. This exercise is performed using a preacher curl machine, allowing for controlled movement and focused contraction of the biceps. It helps in building muscle mass and improving the peak of the bicep.
Muscle focus
Step-by-step cues
- Adjust the seat height of the preacher curl machine so that your upper arm rests comfortably on the pad.
- Select an appropriate weight on the machine.
- Sit down and position your arm on the pad with your armpit snug against the top edge.
- Grip the handle with an underhand grip (palm facing up).
- Keep your back straight and feet flat on the floor.
- Slowly curl the handle upwards by contracting your bicep, keeping your upper arm stationary.
- Pause briefly at the top of the movement, ensuring maximum contraction.
- Slowly lower the handle back to the starting position, fully extending your arm without locking the elbow.
- Repeat for the desired number of repetitions before switching arms.
Technical tips
- Focus on using a full range of motion to maximize bicep engagement.
- Avoid using momentum; control both the upward and downward phases of the curl.
- Ensure your shoulder remains stable and does not lift off the pad during the exercise.
- Start with a lighter weight to perfect your form before increasing resistance.
- Keep your wrist straight and aligned with your forearm to prevent strain.
- Exhale as you lift the weight and inhale as you lower it to maintain proper breathing rhythm.
Weighted Pull-Up
The Weighted Pull Up is an advanced upper body exercise that targets the latissimus dorsi, biceps, and other muscles of the back and arms. By adding weight, this exercise increases resistance, enhancing muscle strength and hypertrophy. It requires a pull-up bar and additional weight, typically attached via a weight belt.
Muscle focus
Step-by-step cues
- Begin by securely attaching a weight to your body using a dip belt or weighted vest.
- Stand beneath a pull-up bar and grasp it with an overhand grip, hands slightly wider than shoulder-width apart.
- Engage your core and retract your shoulder blades to stabilize your body.
- Initiate the pull by driving your elbows downwards and pulling your chin above the bar.
- Pause briefly at the top of the movement, ensuring full contraction of the back muscles.
- Lower yourself in a controlled manner until your arms are fully extended.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure that the added weight is securely fastened to prevent injury.
- Focus on maintaining a straight line from head to heels by engaging your core throughout the exercise.
- Avoid swinging or using momentum to complete the pull-up; aim for controlled movements.
- If you're new to weighted pull-ups, start with a lighter weight to master form before progressing.
- Keep your shoulders away from your ears to prevent unnecessary strain and promote proper muscle engagement.
- Breathe out as you pull up and inhale as you lower yourself back down.
Cable Wrist Curl
The Cable Wrist Curl is an isolation exercise targeting the forearm flexors. It involves using a cable machine to perform wrist curls, which helps in building strength and endurance in the forearms. This exercise is beneficial for improving grip strength and overall arm stability.
Muscle focus
Step-by-step cues
- Set the cable machine to a low pulley position and attach a straight bar.
- Sit on a bench facing the cable machine, with your feet flat on the floor.
- Grasp the bar with an underhand grip, hands shoulder-width apart, and rest your forearms on your thighs or a bench, allowing your wrists to hang over the edge.
- Keep your back straight and core engaged throughout the exercise.
- Slowly curl your wrists upwards by contracting your forearm muscles, keeping your forearms stationary.
- Hold the contraction at the top for a brief moment.
- Lower the bar back to the starting position in a controlled manner.
- Repeat for the desired number of repetitions.
Technical tips
- Focus on using only your wrist to lift the weight; avoid moving your elbows or shoulders.
- Start with a lighter weight to ensure proper form and gradually increase as you build strength.
- Maintain a slow and controlled motion throughout the exercise to maximize muscle engagement.
- Exhale as you curl your wrists up and inhale as you lower them back down.
- Ensure that your grip on the bar is firm but not overly tight to prevent unnecessary strain.
Dumbbell Drag Curl
The Dumbbell Drag Curl is an isolation exercise targeting the biceps brachii. It emphasizes the long head of the biceps by minimizing shoulder involvement and maximizing elbow flexion. This exercise is performed with a pair of dumbbells, focusing on controlled movement and muscle contraction.
Muscle focus
Step-by-step cues
- Stand upright with your feet shoulder-width apart, holding a dumbbell in each hand with a neutral grip.
- Keep your elbows close to your torso and palms facing your body.
- Begin the movement by curling the dumbbells upwards while dragging them along your torso.
- Focus on keeping your elbows back and lifting with your biceps, minimizing shoulder movement.
- Continue curling until your forearms are vertical or slightly beyond.
- Squeeze your biceps at the top of the movement for a moment.
- Slowly lower the dumbbells back to the starting position, maintaining control throughout.
- Repeat for the desired number of repetitions.
Technical tips
- Maintain a neutral grip throughout the exercise to target the biceps effectively.
- Avoid swinging or using momentum; focus on slow, controlled movements.
- Keep your elbows stationary and close to your body to isolate the biceps.
- Engage your core to maintain stability and prevent swaying.
- Breathe out as you lift the dumbbells and inhale as you lower them.
- Ensure full range of motion by fully extending and contracting your arms.
- Start with lighter weights to master form before progressing to heavier loads.
Cable Wide Grip Behind Neck Pulldown
The Cable Wide Grip Behind Neck Pulldown is an upper body exercise targeting the latissimus dorsi, trapezius, and rhomboids. It involves pulling a cable bar down behind the neck while seated, emphasizing the upper back and shoulder muscles.
Muscle focus
Step-by-step cues
- Adjust the seat height so your feet are flat on the floor and your thighs are secured under the pad.
- Attach a wide grip bar to the high pulley of a cable machine.
- Sit down facing the machine and grasp the bar with a wide overhand grip, palms facing forward.
- Lean slightly forward at the hips, keeping your back straight and core engaged.
- Pull the bar down behind your neck by squeezing your shoulder blades together and bending your elbows.
- Pause briefly when the bar reaches just below ear level.
- Slowly return to the starting position with controlled movement, fully extending your arms.
Technical tips
- Ensure your grip is wide enough to engage the lats effectively but not so wide that it causes discomfort.
- Maintain a slight forward lean to avoid excessive strain on the shoulders and neck.
- Focus on squeezing your shoulder blades together during the pull to maximize muscle engagement.
- Avoid using momentum; control the movement throughout to prevent injury.
- Keep your core tight to stabilize your torso during the exercise.
- Exhale as you pull down and inhale as you return to the starting position.
Dumbbell Lying Pronation
The Dumbbell Lying Pronation is an exercise targeting the forearm muscles, specifically focusing on the pronator teres and pronator quadratus. This exercise helps in enhancing wrist stability and forearm strength, which is beneficial for overall grip strength.
Muscle focus
Step-by-step cues
- Lie down on a flat bench with your chest facing upwards.
- Hold a dumbbell in each hand with your arms extended straight above your chest, palms facing each other.
- Slowly rotate your wrists inward so that your palms face downward.
- Hold the pronated position for a moment, ensuring full control over the movement.
- Slowly rotate your wrists back to the starting position with palms facing each other.
- Repeat for the desired number of repetitions.
Technical tips
- Start with a light weight to ensure proper form and prevent strain on the wrists.
- Focus on controlled movements to maximize muscle engagement and avoid injury.
- Keep your elbows slightly bent to reduce tension on the elbow joint.
- Maintain a steady breathing pattern; exhale as you pronate and inhale as you return to the starting position.
- Ensure that only your wrists are moving; keep your arms stable throughout the exercise.
Tuesday
Legs and Core
Legs and Core muscle focus
Red marks the primary training focus. Orange marks supporting muscle groups used throughout this session.
Lunges
Lunges are a compound lower-body exercise that targets the quadriceps, hamstrings, glutes, and calves. This exercise also engages the core for stability and balance. Lunges can be performed with body weight or additional resistance such as dumbbells or a barbell.
Muscle focus
Step-by-step cues
- Stand upright with feet hip-width apart and hands on your hips or holding weights at your sides.
- Step forward with your right foot, lowering your hips until both knees are bent at about a 90-degree angle.
- Ensure your front knee is directly above your ankle and your back knee hovers just above the ground.
- Push through the heel of your front foot to return to the starting position.
- Repeat the movement with your left leg to complete one full repetition.
Technical tips
- Keep your torso upright throughout the movement to maintain balance and engage the core.
- Avoid letting your front knee extend past your toes to reduce stress on the knee joint.
- Focus on a controlled descent and ascent to maximize muscle engagement.
- For added intensity, hold dumbbells in each hand or place a barbell across your upper back.
- Maintain a steady breathing pattern; inhale as you lower down and exhale as you push back up.
Smith Machine Good Morning
The Smith Machine Good Morning is a compound exercise targeting the posterior chain, primarily focusing on the lower back, glutes, and hamstrings. It involves bending at the hips while maintaining a neutral spine, using the Smith Machine to guide the movement safely.
Muscle focus
Step-by-step cues
- Set the bar of the Smith Machine at shoulder height and position yourself under it, resting the bar across your upper traps.
- Stand with your feet shoulder-width apart, toes pointing slightly outward.
- Unlock the bar by rotating it forward and take a step back to clear the safety stops.
- Keep your chest up and core engaged as you hinge at the hips, pushing them backward.
- Lower your torso until it is nearly parallel to the floor, maintaining a slight bend in your knees.
- Reverse the movement by driving through your heels and extending your hips to return to the starting position.
- Repeat for the desired number of repetitions.
Technical tips
- Maintain a neutral spine throughout the movement to avoid lower back strain.
- Engage your core muscles to stabilize your torso and protect your spine.
- Focus on hinging at the hips rather than bending at the waist.
- Keep a slight bend in your knees to reduce stress on the joints.
- Control the descent and ascent to maximize muscle engagement and prevent injury.
- Start with a lighter weight to master form before progressing to heavier loads.
- Ensure that your feet remain flat on the ground throughout the exercise.
Toe Touches
Toe Touches are a core exercise targeting the abdominal muscles, specifically the rectus abdominis. This exercise involves lying on your back and reaching your hands towards your toes, engaging the core to lift the shoulders off the ground.
Muscle focus
Step-by-step cues
- Lie flat on your back on a mat with your legs extended straight up towards the ceiling.
- Keep your arms extended straight above your chest, palms facing each other.
- Engage your core by drawing your belly button towards your spine.
- Exhale and lift your shoulders off the mat, reaching your fingertips towards your toes.
- Hold the top position briefly, ensuring maximum contraction of the abdominal muscles.
- Inhale and slowly lower your shoulders back to the mat, maintaining control.
- Repeat for the desired number of repetitions.
Technical tips
- Keep your lower back pressed against the mat throughout the exercise to prevent strain.
- Focus on using your abdominal muscles to lift rather than pulling with your neck or shoulders.
- Maintain a steady and controlled movement; avoid using momentum to reach higher.
- If you find it difficult to keep legs straight, slightly bend them but ensure they remain elevated.
- Breathe out as you reach up and breathe in as you return to the starting position.
Side Lunges
Side lunges, also known as lateral lunges, are a lower body exercise that targets the quadriceps, hamstrings, glutes, and adductors. This movement enhances balance, flexibility, and strength by engaging multiple muscle groups and stabilizing muscles.
Muscle focus
Step-by-step cues
- Stand with your feet hip-width apart and your hands on your hips or clasped in front of your chest.
- Take a large step to the right, bending your right knee while keeping your left leg straight.
- Lower your hips down and back as if sitting into a chair, ensuring your right knee does not extend past your toes.
- Keep your chest up and core engaged throughout the movement.
- Push off with your right foot to return to the starting position.
- Repeat on the left side.
Technical tips
- Maintain a neutral spine by keeping your back straight and chest lifted.
- Focus on pushing through the heel of the bent leg to engage the glutes effectively.
- Ensure that your knee is aligned with your toes to prevent strain on the joint.
- Start with a smaller step if you're new to this exercise to maintain balance and control.
- Inhale as you step out and exhale as you push back to the starting position.
Standing Hip Abduction
Standing Hip Abduction is an exercise targeting the gluteus medius and minimus muscles, as well as the tensor fasciae latae. It helps improve hip stability and strength, which is essential for various athletic activities and daily movements.
Muscle focus
Step-by-step cues
- Stand upright with your feet hip-width apart. You can hold onto a stable surface like a wall or chair for balance.
- Shift your weight onto your left leg, keeping it slightly bent.
- Lift your right leg out to the side as high as you can without tilting your torso. Keep your toes pointing forward.
- Pause at the top of the movement, then slowly lower your leg back to the starting position.
- Complete the desired number of repetitions, then switch to the other leg.
Technical tips
- Maintain a straight posture throughout the exercise to engage the correct muscles.
- Avoid leaning to the side when lifting your leg; focus on isolating the movement in the hip.
- Control the movement both when lifting and lowering your leg to maximize muscle engagement.
- Start with a small range of motion if you're new to this exercise, gradually increasing as you gain strength.
- Incorporate resistance bands around your ankles for added difficulty once you master the basic form.
Wednesday
Recovery
Walk, stretch the forearms and shoulders, and avoid hard gripping work.
Thursday
Triceps and Chest
Triceps and Chest muscle focus
Red marks the primary training focus. Orange marks supporting muscle groups used throughout this session.
Decline Diamond Push-Up
The Decline Diamond Push Up is a bodyweight exercise targeting the chest, triceps, and shoulders. It involves performing a push-up with feet elevated and hands positioned close together in a diamond shape, emphasizing the inner chest and triceps.
Muscle focus
Step-by-step cues
- Begin by placing your feet on an elevated surface such as a bench or step, ensuring your body is in a straight line from head to heels.
- Position your hands on the floor directly under your chest, forming a diamond shape by touching your thumbs and index fingers together.
- Engage your core and maintain a straight back throughout the movement.
- Lower your chest towards the floor by bending your elbows, keeping them close to your body.
- Pause briefly at the bottom of the movement, then push through your palms to return to the starting position.
- Repeat for the desired number of repetitions while maintaining proper form.
Technical tips
- Ensure your core is engaged to prevent sagging hips and maintain a straight body line.
- Focus on keeping your elbows close to your sides to maximize tricep engagement.
- Control the movement speed, especially when lowering your body, to increase muscle activation.
- If you find it difficult, start with a lower elevation or perform regular diamond push-ups until you build strength.
- Keep your neck neutral by looking slightly ahead of you rather than down.
Standing Press Around
The Standing Press Around is a dynamic shoulder exercise that targets the deltoids, trapezius, and upper chest. It involves a circular motion with a weight, engaging multiple muscle groups to improve shoulder stability and strength.
Muscle focus
Step-by-step cues
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand.
- Begin with the dumbbells at shoulder height, palms facing forward.
- Press the weights overhead in a circular motion, moving them outward and upward.
- As you reach the top of the movement, rotate your wrists so that your palms face each other.
- Continue the circular motion by bringing the weights down in front of you, returning to the starting position.
- Repeat for the desired number of repetitions.
Technical tips
- Keep your core engaged throughout the exercise to maintain balance and stability.
- Use a controlled motion to avoid swinging the weights, which can lead to injury.
- Start with lighter weights to master the form before progressing to heavier loads.
- Focus on maintaining a smooth and continuous circular motion for maximum effectiveness.
- Ensure your elbows are slightly bent at the top of the movement to reduce joint strain.
One-Arm Landmine Standing Shoulder Press
The One-Arm Landmine Standing Shoulder Press is an effective exercise targeting the deltoids, triceps, and upper chest. It utilizes a landmine setup to provide a unique angle of resistance, enhancing shoulder stability and unilateral strength. This exercise is beneficial for improving shoulder mobility and core engagement.
Muscle focus
Step-by-step cues
- Position a barbell in a landmine attachment or securely wedge one end into a corner.
- Stand with feet shoulder-width apart, holding the barbell with one hand at shoulder height, palm facing inward.
- Engage your core and keep your torso upright throughout the movement.
- Press the barbell upward by extending your arm fully, ensuring your elbow does not lock out.
- Slowly lower the barbell back to the starting position with control.
- Complete the desired number of repetitions on one side before switching to the other arm.
Technical tips
- Maintain a neutral spine and avoid leaning backward during the press.
- Focus on keeping your core tight to stabilize your body.
- Exhale as you press the barbell up and inhale as you lower it down.
- Start with a lighter weight to master the form before increasing resistance.
- Ensure your wrist remains straight and aligned with your forearm throughout the exercise.
- Perform the movement slowly to maximize muscle engagement and control.
Rope Triceps Pushdown
The Rope Triceps Pushdown is an isolation exercise targeting the triceps brachii muscles. It is performed using a cable machine with a rope attachment, emphasizing the lateral and long heads of the triceps. This exercise helps in building strength and muscle definition in the upper arms.
Muscle focus
Step-by-step cues
- Attach a rope handle to the high pulley of a cable machine.
- Stand facing the machine with your feet shoulder-width apart.
- Grip the rope with both hands, palms facing each other, and position your hands at chest level.
- Keep your elbows close to your body and bend them at a 90-degree angle.
- Engage your core and maintain a slight bend in your knees.
- Push the rope down by extending your elbows until your arms are fully extended.
- At the bottom of the movement, separate the ends of the rope slightly to maximize triceps contraction.
- Slowly return to the starting position with control, keeping tension on the triceps.
- Repeat for the desired number of repetitions.
Technical tips
- Keep your elbows stationary throughout the movement to isolate the triceps effectively.
- Avoid using momentum; focus on controlled movements for maximum muscle engagement.
- Exhale as you push down and inhale as you return to the starting position.
- Ensure your wrists remain neutral to prevent strain and maintain proper form.
- Adjust the weight so that you can perform the exercise with proper form for all repetitions.
- Maintain a slight forward lean to stabilize your body without compromising posture.
Decline Dumbbell Bench Press
The Decline Dumbbell Bench Press is a compound exercise targeting the lower portion of the pectoral muscles, while also engaging the triceps and anterior deltoids. This exercise is performed on a decline bench, which allows for a greater emphasis on the lower chest compared to flat or incline variations.
Muscle focus
Step-by-step cues
- Set the bench to a decline angle of approximately 15 to 30 degrees.
- Lie back on the bench with your feet secured under the foot pads.
- Hold a dumbbell in each hand with an overhand grip, palms facing forward.
- Extend your arms straight above your chest, keeping a slight bend in your elbows.
- Lower the dumbbells slowly to the sides of your chest, maintaining control throughout the movement.
- Pause briefly at the bottom, then press the dumbbells back up to the starting position by extending your arms.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure your back remains flat against the bench throughout the exercise to maintain stability.
- Focus on controlled movements; avoid using momentum to lift the weights.
- Keep your wrists straight and aligned with your forearms to prevent strain.
- Exhale as you press the dumbbells upward and inhale as you lower them.
- Start with lighter weights to perfect your form before progressing to heavier loads.
- Engage your core muscles to help stabilize your body during the lift.
Barbell Behind Neck Shoulder Press
The Barbell Behind Neck Shoulder Press is a compound exercise targeting the deltoid muscles, particularly the anterior and medial heads, as well as engaging the triceps and upper back. This exercise requires a barbell and is performed while standing or seated, focusing on controlled movement and proper form to avoid injury.
Muscle focus
Step-by-step cues
- Set up a barbell on a squat rack at about shoulder height.
- Stand with your feet shoulder-width apart and grip the barbell with a pronated grip, slightly wider than shoulder-width.
- Unrack the barbell and position it behind your neck, resting it on your upper traps.
- Engage your core, keep your chest up, and ensure your back is straight.
- Press the barbell upward in a controlled motion until your arms are fully extended overhead.
- Slowly lower the barbell back to the starting position behind your neck.
- Repeat for the desired number of repetitions.
Technical tips
- Warm up your shoulders thoroughly before performing this exercise to prevent injury.
- Maintain a neutral spine throughout the movement to protect your lower back.
- Avoid using excessive weight to maintain control and proper form.
- Keep your elbows slightly in front of you as you press up to reduce shoulder strain.
- Focus on a smooth, controlled tempo both during the lift and when lowering the barbell.
- If you experience discomfort in your shoulders, consider reducing weight or switching to a different shoulder press variation.
Friday
Rest
Prioritize hydration and a protein-rich meal at each main meal.
Saturday
Arm Volume
Arm Volume muscle focus
Red marks the primary training focus. Orange marks supporting muscle groups used throughout this session.
Dumbbell Incline Alternate Supinated Curl
The Dumbbell Incline Alternate Supinated Curl is an isolation exercise targeting the biceps brachii. Performed on an incline bench, it emphasizes the long head of the biceps by maintaining a supinated (palm-up) grip throughout the movement. This exercise helps in developing peak bicep strength and size while also engaging the forearms.
Muscle focus
Step-by-step cues
- Set an incline bench to a 30-45 degree angle.
- Sit on the bench with your back firmly against the pad and feet flat on the floor.
- Hold a dumbbell in each hand with your arms fully extended and palms facing forward (supinated grip).
- Keep your elbows close to your torso and curl one dumbbell towards your shoulder by contracting your biceps.
- Pause briefly at the top of the movement, ensuring maximum contraction.
- Slowly lower the dumbbell back to the starting position.
- Repeat the movement with the opposite arm.
- Continue alternating arms for the desired number of repetitions.
Technical tips
- Maintain a controlled motion throughout to maximize muscle engagement.
- Avoid swinging or using momentum to lift the weights; focus on isolating the biceps.
- Keep your elbows stationary and close to your sides to prevent shoulder involvement.
- Exhale as you curl the weight up and inhale as you lower it back down.
- Ensure your back remains pressed against the bench to prevent arching.
- Use a lighter weight if you struggle to maintain proper form.
One-Arm Overhead Triceps Extension
The Single Arm Overhead Triceps Extension is an isolation exercise targeting the triceps brachii muscle. It involves extending the arm overhead while holding a dumbbell, focusing on the long head of the triceps. This exercise helps in building muscle strength and definition in the upper arm.
Muscle focus
Step-by-step cues
- Stand with feet shoulder-width apart, holding a dumbbell in one hand.
- Raise the arm with the dumbbell overhead, keeping your elbow close to your head.
- With your palm facing forward, slowly lower the dumbbell behind your head by bending your elbow.
- Pause briefly at the bottom of the movement.
- Extend your arm back to the starting position by contracting your triceps.
- Repeat for the desired number of repetitions before switching arms.
Technical tips
- Keep your core engaged to maintain balance and prevent arching of the lower back.
- Ensure your elbow remains stationary and close to your head throughout the movement.
- Use a controlled motion to avoid using momentum, which can reduce effectiveness and increase injury risk.
- Start with a lighter weight to master form before progressing to heavier weights.
- Breathe out as you extend your arm and inhale as you lower the dumbbell.
Dumbbell Standing Wrist Curl
The Dumbbell Standing Wrist Curl is an isolation exercise targeting the forearm flexors. It involves curling the wrist while holding a dumbbell, focusing on strengthening and increasing the endurance of the forearm muscles.
Muscle focus
Step-by-step cues
- Stand upright with feet shoulder-width apart, holding a dumbbell in each hand with an underhand grip.
- Position your arms by your sides, allowing your wrists to hang just in front of your thighs.
- Keep your elbows close to your body and stationary throughout the movement.
- Slowly curl your wrists upwards, contracting the forearm muscles.
- Pause briefly at the top of the movement for maximum contraction.
- Lower the dumbbells back to the starting position in a controlled manner.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure your grip is firm but not overly tight to avoid unnecessary tension in the hands.
- Focus on using only your wrist to lift the weight, keeping your arms and elbows stationary.
- Perform the movement slowly to maximize muscle engagement and control.
- Avoid using momentum; control both the upward and downward phases of the curl.
- Start with lighter weights to perfect form before progressing to heavier dumbbells.
- Maintain a neutral spine and avoid leaning forward or backward during the exercise.
Barbell Drag Curl
The Barbell Drag Curl is an isolation exercise targeting the biceps brachii. It emphasizes the long head of the biceps by minimizing shoulder involvement and focusing on elbow flexion. This exercise is performed with a barbell and requires strict form to maximize bicep engagement and minimize momentum.
Muscle focus
Step-by-step cues
- Stand upright with your feet shoulder-width apart, holding a barbell with an underhand grip (palms facing up) at hip level.
- Keep your elbows close to your torso and slightly behind your body throughout the movement.
- Initiate the curl by dragging the barbell up along your body, keeping it as close to your torso as possible.
- Focus on contracting your biceps to lift the barbell, ensuring that your shoulders remain stationary.
- Continue lifting until the barbell reaches chest level or as high as comfortably possible without moving your shoulders forward.
- Pause briefly at the top of the movement, squeezing your biceps.
- Slowly lower the barbell back to the starting position, maintaining control and keeping it close to your body.
- Repeat for the desired number of repetitions.
Technical tips
- Maintain a straight posture throughout the exercise to prevent lower back strain.
- Avoid using momentum; focus on a slow and controlled movement to maximize bicep activation.
- Keep your elbows slightly behind your body to emphasize the long head of the biceps.
- Ensure that your shoulders do not move forward during the curl to isolate the biceps effectively.
- Use a weight that allows you to perform the exercise with proper form for all repetitions.
- Engage your core muscles to stabilize your body during the lift.
- Exhale as you lift the barbell and inhale as you lower it back down.
Cross Arms Push-Up
The Cross Arms Push Up is a challenging variation of the traditional push-up that targets the chest, triceps, shoulders, and core muscles. By crossing the arms, this exercise increases the difficulty and engages stabilizing muscles to maintain balance and control.
Muscle focus
Step-by-step cues
- Start in a standard push-up position with your hands placed slightly wider than shoulder-width apart.
- Cross your right hand over your left hand so that your arms form an 'X' shape.
- Engage your core and keep your body in a straight line from head to heels.
- Lower your chest towards the ground by bending your elbows, keeping them close to your body.
- Pause briefly when your chest is just above the ground.
- Push through your palms to extend your arms and return to the starting position.
- Perform the desired number of repetitions, then switch the arm crossing position for balance.
Technical tips
- Ensure your core is engaged throughout the exercise to maintain a straight body line.
- Keep your elbows close to your body as you lower yourself to maximize tricep engagement.
- Focus on controlled movements; avoid rushing through repetitions to maintain form and effectiveness.
- If you find it difficult to perform on toes, start with knee variations to build strength.
- Breathe in as you lower down and exhale as you push back up for optimal oxygen flow.
- Switch arm positions regularly to ensure balanced muscle development.
EZ-Bar Seated Wrist Curl
The Barbell Seated Wrist Curl is an isolation exercise targeting the forearm flexors. It involves curling a barbell using only wrist movement while seated, focusing on strengthening and building muscle endurance in the forearms.
Muscle focus
Step-by-step cues
- Sit on a bench with your feet flat on the floor, positioning your legs slightly apart.
- Hold a barbell with an underhand grip (palms facing up) and rest your forearms on your thighs, allowing your wrists to extend beyond your knees.
- Start with your wrists in a neutral position, then slowly curl the barbell upwards by flexing your wrists.
- Pause briefly at the top of the movement, ensuring maximum contraction of the forearm muscles.
- Lower the barbell back to the starting position in a controlled manner, allowing your wrists to extend fully.
- Repeat for the desired number of repetitions.
Technical tips
- Keep your forearms stationary on your thighs throughout the exercise to isolate the wrist movement.
- Use a lighter weight to maintain control and prevent strain on the wrists.
- Focus on a full range of motion for optimal muscle engagement.
- Exhale as you curl the barbell up and inhale as you lower it back down.
- Avoid using momentum; perform each repetition slowly and deliberately.
- Ensure your grip is firm but not overly tight to prevent unnecessary tension in the hands.
Sunday
Full Rest
Keep the day easy and prepare for progressive overload next week.
Four-week progression
Nutrition guidance
- Aim for a modest daily energy surplus of roughly 150-300 kcal rather than uncontrolled bulking.
- Build each main meal around protein and target roughly 1.6-2.2 g of protein per kg of body weight per day.
- Place a useful share of carbohydrates before and after training to support performance and recovery.
- Keep fruit, vegetables, whole grains and healthy fats in the plan instead of relying on supplements.
Use these numbers as practical starting ranges, not medical prescriptions. Adjust for your health, body size and activity, and consult a qualified professional when needed.
