4-Week Bigger Arms Program: Biceps and Triceps Focus: Progression Cycle 11
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.
Barbell Prone Incline Curl
The Barbell Prone Incline Curl is an isolation exercise targeting the biceps brachii. Performed on an incline bench, this exercise emphasizes the long head of the biceps by reducing shoulder involvement and increasing the range of motion. It is ideal for building peak bicep strength and size.
Muscle focus
Step-by-step cues
- Set an incline bench to a 45-degree angle and position a barbell at the foot of the bench.
- Lie face down on the bench with your chest supported and feet firmly planted on the floor.
- Grasp the barbell with a shoulder-width underhand grip, allowing your arms to hang straight down.
- Keep your elbows close to your body and curl the barbell upwards by contracting your biceps.
- Lift until your forearms are vertical, then pause briefly at the top of the movement.
- Slowly lower the barbell back to the starting position, fully extending your arms.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure your chest remains in contact with the bench throughout the exercise to maintain proper form.
- Focus on squeezing your biceps at the top of each curl for maximum contraction.
- Avoid using momentum; control the movement both upwards and downwards.
- Keep your wrists straight and avoid bending them during the lift to prevent strain.
- Start with a lighter weight to master form before progressing to heavier loads.
Negative Pull-Up
The Negative Pull-Up is an exercise focused on building strength in the upper body, particularly targeting the latissimus dorsi, biceps, and forearms. It involves controlling the descent from the top position of a pull-up, emphasizing eccentric muscle contraction. This exercise is beneficial for those who are working towards achieving their first full pull-up or looking to increase their pull-up repetitions.
Muscle focus
Step-by-step cues
- Start by using a box or step to position yourself at the top of a pull-up bar with your chin above the bar.
- Grip the bar with your hands shoulder-width apart, using an overhand grip.
- Engage your core and maintain a straight body alignment.
- Slowly lower yourself in a controlled manner, taking 3-5 seconds to descend until your arms are fully extended.
- Step back onto the box or step and repeat for the desired number of repetitions.
Technical tips
- Focus on controlling the descent to maximize muscle engagement.
- Keep your shoulders down and back to maintain proper form and avoid strain.
- Use a box or step that allows you to start at the top position comfortably.
- Breathe steadily throughout the exercise, exhaling as you lower yourself.
- If you're new to this exercise, start with fewer repetitions and gradually increase as you build strength.
Hand Gripper
The hand gripper is a compact exercise tool designed to strengthen the muscles of the forearms, hands, and fingers. It consists of two handles connected by a resistance spring. Regular use can improve grip strength, enhance endurance, and support overall hand health.
Muscle focus
Step-by-step cues
- Hold the hand gripper in one hand with your palm facing inward.
- Position the handles so they rest comfortably in the palm of your hand.
- Squeeze the handles together using your fingers and thumb until they touch or come as close as possible.
- Hold the squeeze for a moment, then slowly release the tension.
- Perform the desired number of repetitions and switch to the other hand.
Technical tips
- Start with a gripper that offers manageable resistance to avoid strain.
- Focus on controlled movements to maximize muscle engagement.
- Incorporate hand gripper exercises into your routine 2-3 times per week for best results.
- Ensure even training by performing an equal number of repetitions with both hands.
- Gradually increase resistance or repetitions as your grip strength improves.
One-Arm Preacher Hammer Curl
The One Arm Preacher Hammer Curl is an isolation exercise targeting the brachialis, brachioradialis, and biceps brachii muscles. It is performed using a preacher bench and a dumbbell, focusing on the development of the forearm and upper arm strength. This exercise emphasizes the outer portion of the biceps and enhances grip strength.
Muscle focus
Step-by-step cues
- Adjust the seat of the preacher bench so that your upper arm rests comfortably on the pad with your armpit at the top edge.
- Sit on the bench and grasp a dumbbell with a neutral grip (thumb pointing up).
- Extend your arm fully over the pad, keeping a slight bend in your elbow to maintain tension.
- Curl the dumbbell upwards by contracting your biceps, keeping your wrist straight and elbow stationary.
- Pause briefly at the top of the movement when your forearm is vertical.
- Slowly lower the dumbbell back to the starting position, maintaining control throughout.
- Repeat for the desired number of repetitions before switching arms.
Technical tips
- Ensure your upper arm remains in contact with the pad throughout the movement to isolate the biceps effectively.
- Use a controlled motion; avoid swinging or using momentum to lift the weight.
- Focus on squeezing your biceps at the top of each curl for maximum contraction.
- Keep your core engaged and maintain a stable posture to prevent any unnecessary movement.
- Start with a lighter weight to perfect your form before progressing to heavier dumbbells.
- Breath out as you curl up and inhale as you lower the weight for optimal breathing technique.
Suspension Inverted Row
The Suspension Inverted Row is a bodyweight exercise that targets the upper back, shoulders, and biceps. It utilizes suspension straps to allow for a customizable angle of resistance, making it suitable for various fitness levels. This exercise helps improve posture, upper body strength, and muscular endurance.
Muscle focus
Step-by-step cues
- Attach the suspension straps to a secure anchor point above head height.
- Adjust the straps so that the handles are at waist height.
- Stand facing the anchor point and grab the handles with an overhand grip.
- Walk your feet forward until your body is at a desired angle, maintaining a straight line from head to heels.
- Engage your core and keep your body rigid.
- Pull your chest towards the handles by driving your elbows back and squeezing your shoulder blades together.
- Pause briefly at the top of the movement.
- Slowly extend your arms to return to the starting position.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure that your core is engaged throughout the movement to maintain a straight body line.
- Adjust the angle of your body to increase or decrease difficulty; a more horizontal position increases resistance.
- Focus on squeezing your shoulder blades together at the top of the movement for maximum contraction.
- Keep your wrists in a neutral position to avoid unnecessary strain.
- Control the descent to maximize muscle engagement and prevent injury.
- Breathe out as you pull yourself up and inhale as you lower yourself back down.
One-Arm Neutral Wrist Dumbbell Curl
The Dumbbell One Arm Neutral Wrist Curl is an isolation exercise targeting the forearm muscles, specifically the wrist flexors. It involves curling a dumbbell with a neutral grip, focusing on strengthening and increasing endurance in the forearms.
Muscle focus
Step-by-step cues
- Sit on a bench with your feet flat on the floor and your forearm resting on your thigh, palm facing inward.
- Hold a dumbbell in one hand with a neutral grip, thumb facing upward.
- Allow the dumbbell to roll down to your fingers while keeping your forearm stable.
- Curl the dumbbell upward by flexing your wrist, bringing it back to the starting position.
- Pause at the top of the movement for a brief moment to maximize contraction.
- Slowly lower the dumbbell back to the starting position, maintaining control throughout.
- Repeat for the desired number of repetitions before switching to the other arm.
Technical tips
- Keep your forearm stationary and only move your wrist to isolate the forearm muscles effectively.
- Use a controlled motion to prevent using momentum, which can reduce effectiveness and increase injury risk.
- Start with a lighter weight to focus on form and gradually increase as you become more comfortable with the movement.
- Maintain a neutral wrist position throughout to target the correct muscles and avoid strain.
- Breath steadily; exhale as you curl up and inhale as you lower the dumbbell.
Tuesday
Legs and Core
Legs and Core muscle focus
Red marks the primary training focus. Orange marks supporting muscle groups used throughout this session.
Stair Climber
The Stair Climber is a cardio exercise machine that simulates the action of climbing stairs. It primarily targets the lower body muscles, including the quadriceps, hamstrings, glutes, and calves, while also providing cardiovascular benefits. This exercise helps improve endurance, strength, and overall fitness levels.
Muscle focus
Step-by-step cues
- Start by stepping onto the machine and securely holding the handrails.
- Select your desired workout program or manually adjust the speed and resistance to your fitness level.
- Begin stepping by alternately pressing down on each pedal, simulating a stair-climbing motion.
- Maintain an upright posture with your core engaged and avoid leaning heavily on the handrails.
- Continue the motion for your desired duration or until you reach your fitness goal.
Technical tips
- Keep your movements smooth and controlled to avoid unnecessary strain on your joints.
- Focus on using your legs to power the motion rather than relying on the handrails for support.
- Adjust the resistance level to challenge yourself as you build strength and endurance over time.
- Ensure you are wearing appropriate footwear with good grip to prevent slipping.
- Stay hydrated before and after using the Stair Climber to maintain optimal performance.
Band Standing Balance Glute Kickback
The Band Standing Balance Glute Kickback is a lower body exercise that targets the gluteus maximus and improves balance and core stability. It involves extending one leg backward against the resistance of a band while maintaining an upright posture.
Muscle focus
Step-by-step cues
- Secure a resistance band around your ankles.
- Stand upright with feet hip-width apart and engage your core.
- Shift your weight onto your left leg and slightly bend the knee.
- Lift your right foot off the ground and extend it backward, keeping the leg straight.
- Squeeze your glutes at the top of the movement.
- Slowly return to the starting position without touching the ground.
- Complete the desired number of repetitions, then switch legs.
Technical tips
- Keep your core engaged throughout the exercise to maintain balance.
- Focus on squeezing your glutes as you extend your leg backward.
- Maintain a slight bend in the standing leg to reduce strain on the knee.
- Avoid arching your back; keep it neutral to prevent injury.
- Perform the movement slowly and with control for maximum effectiveness.
- Use a mirror to ensure proper form and alignment during the exercise.
Lying Spinal Twist
The Lying Spinal Twist is a flexibility exercise that targets the lower back, hips, and obliques. It is performed on the floor and helps improve spinal mobility and relieve tension in the back muscles.
Muscle focus
Step-by-step cues
- Lie flat on your back with your legs extended and arms stretched out to the sides, palms facing down.
- Bend your right knee and bring it towards your chest.
- Gently guide your right knee across your body towards the left side, allowing your hips to rotate while keeping your shoulders flat on the ground.
- Turn your head to the right, looking over your right shoulder to enhance the stretch.
- Hold the position for 20-30 seconds, breathing deeply and relaxing into the stretch.
- Slowly return to the starting position and repeat on the opposite side.
Technical tips
- Keep both shoulders pressed against the floor to maximize the spinal twist.
- Engage your core muscles to support your lower back during the stretch.
- If you feel discomfort in your lower back, reduce the range of motion by not bringing your knee as far across your body.
- Focus on slow, controlled breathing to enhance relaxation and effectiveness of the stretch.
- Perform this exercise on a comfortable surface like a yoga mat to protect your spine.
Barbell Hack Squat
The Barbell Hack Squat is a compound lower body exercise that primarily targets the quadriceps, with secondary emphasis on the hamstrings, glutes, and calves. It involves lifting a barbell from behind the legs while maintaining an upright torso, similar to a reverse deadlift.
Muscle focus
Step-by-step cues
- Stand with your feet shoulder-width apart and position a loaded barbell behind your legs.
- Bend at the knees and hips to lower your body, keeping your back straight and chest up.
- Grip the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
- Engage your core and drive through your heels to lift the barbell by extending your hips and knees.
- Keep the bar close to your body as you stand up fully, maintaining an upright torso.
- Lower the barbell back to the starting position in a controlled manner by bending your knees and hips.
Technical tips
- Ensure your knees track over your toes to avoid unnecessary strain.
- Keep your core engaged throughout the movement to protect your lower back.
- Focus on driving through your heels to maximize quadriceps activation.
- Maintain a neutral spine by keeping your chest up and shoulders back.
- Start with a lighter weight to master form before progressing to heavier loads.
- Avoid rounding your back; keep it straight to prevent injury.
Barbell Glute Bridge
The Barbell Glute Bridge is a compound exercise targeting the gluteal muscles, primarily the gluteus maximus. It involves lifting the hips off the ground while supporting a barbell across the hips, effectively engaging the lower body and core.
Muscle focus
Step-by-step cues
- Begin by sitting on the floor with your upper back resting against a bench and your feet flat on the ground, hip-width apart.
- Roll a barbell over your legs until it is positioned directly above your hips. Use a pad to cushion your hips if necessary.
- Brace your core and squeeze your glutes as you drive through your heels to lift your hips towards the ceiling.
- Ensure that your body forms a straight line from shoulders to knees at the top of the movement.
- Pause briefly at the top, then slowly lower your hips back to the starting position without touching the ground.
- Repeat for the desired number of repetitions.
Technical tips
- Keep your chin tucked and gaze forward to maintain a neutral spine throughout the movement.
- Focus on squeezing your glutes at the top of each rep for maximum muscle engagement.
- Avoid arching your lower back; maintain a straight line from shoulders to knees.
- Ensure that your feet are placed firmly on the ground and do not shift during the exercise.
- Start with a lighter weight to master form before progressing to heavier loads.
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.
Incline Barbell Triceps Extension
The Incline Barbell Triceps Extension is a strength training exercise targeting the triceps brachii. It is performed on an incline bench, which emphasizes the long head of the triceps due to the angle of the arms. This exercise helps in building mass and strength in the upper arm.
Muscle focus
Step-by-step cues
- Set an incline bench to a 30-45 degree angle.
- Lie back on the bench with your feet flat on the floor.
- Grasp a barbell with an overhand grip, hands shoulder-width apart.
- Extend your arms straight above your chest, keeping a slight bend in your elbows.
- Lower the barbell slowly towards your forehead by bending your elbows.
- Keep your upper arms stationary and close to your head throughout the movement.
- Pause briefly when the barbell is just above your forehead.
- Press the barbell back to the starting position by extending your elbows.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure your elbows remain stationary and do not flare out during the movement.
- Maintain a controlled motion to prevent injury and maximize muscle engagement.
- Start with a lighter weight to perfect form before increasing resistance.
- Focus on squeezing the triceps at the top of the movement for maximum contraction.
- Keep your core engaged to maintain stability on the incline bench.
Machine Chest Press
The machine chest press is a resistance exercise targeting the pectoral muscles, triceps, and anterior deltoids. It provides a controlled movement path, making it ideal for beginners and those focusing on muscle isolation. The machine allows for adjustable resistance levels to accommodate different strength levels.
Muscle focus
Step-by-step cues
- Adjust the seat height so that the handles are at chest level.
- Sit back against the pad with feet flat on the floor.
- Grasp the handles with an overhand grip, elbows bent at approximately 90 degrees.
- Engage your core and press the handles forward until your arms are fully extended without locking your elbows.
- Pause briefly at the top of the movement.
- Slowly return to the starting position with control, maintaining tension in your chest muscles.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure the seat is adjusted so that your arms are parallel to the floor when gripping the handles.
- Keep your back firmly against the pad throughout the exercise to avoid strain.
- Focus on squeezing your chest muscles as you press forward to maximize activation.
- Avoid locking your elbows at full extension to maintain continuous tension on the muscles.
- Control the movement on the way back to prevent using momentum and ensure muscle engagement.
- Start with a lighter weight to perfect your form before increasing resistance.
Handstand Push-Up
The Handstand Push-Up is a bodyweight exercise that targets the shoulders, triceps, and upper chest. It involves performing a push-up while in a handstand position, requiring significant strength, balance, and coordination.
Muscle focus
Step-by-step cues
- Begin by positioning yourself in a handstand against a wall for support. Your hands should be shoulder-width apart on the floor.
- Engage your core and maintain a straight line from your hands to your feet.
- Slowly lower your body by bending your elbows until your head gently touches the ground.
- Push through your palms to extend your arms and return to the starting position.
- Repeat for the desired number of repetitions, maintaining control throughout the movement.
Technical tips
- Ensure your hands are placed directly under your shoulders to maintain balance.
- Keep your core tight to prevent arching your back during the exercise.
- Focus on controlled movements to avoid injury and maximize muscle engagement.
- If you're new to this exercise, start with partial range of motion or use a spotter for assistance.
- Practice regular handstands to build the necessary balance and strength for full handstand push-ups.
Triceps Push-Up
The Triceps Push Up is a bodyweight exercise that targets the triceps brachii muscles, along with engaging the chest, shoulders, and core. It is performed in a plank position, requiring stability and strength to effectively isolate and work the triceps.
Muscle focus
Step-by-step cues
- Start in a high plank position with your hands placed directly under your shoulders, arms fully extended.
- Keep your body in a straight line from head to heels, engaging your core and glutes.
- Lower your body by bending your elbows, keeping them close to your sides as you descend.
- Continue lowering until your chest is just above the ground.
- Push through your palms to extend your arms and return to the starting position.
- Repeat for the desired number of repetitions.
Technical tips
- Maintain a straight line from head to heels throughout the movement to prevent sagging or arching of the back.
- Keep your elbows tucked close to your body to maximize triceps engagement and reduce shoulder strain.
- Engage your core and glutes to maintain stability and prevent hip sagging.
- Breathe in as you lower down and exhale as you push up.
- If you find it difficult to maintain form, perform the exercise on your knees while keeping the same alignment.
Suspension Chest Fly
The Suspension Chest Fly is an upper body exercise that targets the pectoral muscles, utilizing suspension straps to engage stabilizing muscles and enhance core strength. This exercise is effective for developing chest definition and improving shoulder stability.
Muscle focus
Step-by-step cues
- Attach suspension straps to an anchor point above head height.
- Stand facing away from the anchor point, holding the handles with arms extended in front of you at shoulder height.
- Lean forward slightly, keeping your body straight from head to heels, and engage your core.
- Open your arms out to the sides in a wide arc, maintaining a slight bend in the elbows.
- Lower your body until your chest is in line with your hands, feeling a stretch in your chest muscles.
- Reverse the motion by bringing your arms back together in front of you, squeezing your chest muscles.
- Repeat for the desired number of repetitions.
Technical tips
- Maintain a neutral spine throughout the exercise to protect your lower back.
- Keep your core engaged to prevent sagging or arching of the lower back.
- Adjust your foot position to modify the difficulty; stepping forward increases intensity, while stepping back decreases it.
- Focus on controlled movements; avoid using momentum to swing the arms.
- Ensure that the straps are taut throughout the exercise for maximum stability and effectiveness.
- Breathe out as you bring your arms together and inhale as you open them.
Seated Barbell Shoulder Press
The Seated Barbell Shoulder Press is a compound exercise targeting the deltoid muscles, particularly the anterior deltoids, while also engaging the triceps and upper chest. This exercise is performed while seated, providing stability and allowing for greater focus on shoulder strength and hypertrophy.
Muscle focus
Step-by-step cues
- Sit on a bench with back support, ensuring your feet are flat on the floor for stability.
- Grip the barbell with an overhand grip slightly wider than shoulder-width apart.
- Lift the barbell off the rack and hold it at shoulder height with your elbows bent and aligned under your wrists.
- Engage your core and press the barbell overhead until your arms are fully extended but not locked out.
- Slowly lower the barbell back to the starting position at shoulder height.
- Repeat for the desired number of repetitions.
Technical tips
- Keep your back pressed against the bench to prevent arching during the lift.
- Maintain a controlled motion throughout the exercise to maximize muscle engagement.
- Avoid locking out your elbows at the top of the movement to keep tension on the shoulders.
- Ensure your wrists remain straight and aligned with your forearms to reduce strain.
- Breathe out as you press the barbell up and breathe in as you lower it down.
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.
Rope Cable Hammer Curl
The Rope Cable Hammer Curl is an isolation exercise targeting the brachialis, brachioradialis, and biceps brachii muscles. It utilizes a rope attachment on a cable machine to provide constant tension throughout the movement, enhancing muscle engagement and growth.
Muscle focus
Step-by-step cues
- Attach a rope handle to the low pulley of a cable machine.
- Stand facing the machine with feet shoulder-width apart.
- Grasp the rope with a neutral grip (palms facing each other).
- Keep your elbows close to your torso and your back straight.
- Exhale as you curl the rope upwards by flexing your elbows.
- Continue curling until your forearms are vertical or slightly past vertical.
- Squeeze your biceps at the top of the movement.
- Inhale as you slowly lower the rope back to the starting position.
- Repeat for the desired number of repetitions.
Technical tips
- Maintain a controlled motion to maximize muscle tension.
- Avoid swinging your body or using momentum to lift the weight.
- Focus on keeping your elbows stationary throughout the exercise.
- Engage your core to stabilize your body during the movement.
- Experiment with different rope lengths to find what feels most comfortable.
- Perform the exercise slowly to increase time under tension for better results.
- Ensure full range of motion by fully extending and contracting your arms.
Seated Dip Machine
Machine Triceps Dips focus on isolating the triceps muscles using a specialized machine. This exercise allows for controlled movement and consistent resistance, making it ideal for building triceps strength and size. The machine provides support and stability, reducing the risk of injury and allowing for precise targeting of the triceps.
Muscle focus
Step-by-step cues
- Adjust the seat height so that your upper arms are parallel to the floor when gripping the handles.
- Sit down and firmly grasp the handles with a neutral grip, keeping your elbows close to your body.
- Ensure your back is straight and pressed against the backrest throughout the exercise.
- Press down on the handles by extending your elbows until your arms are fully straightened.
- Pause briefly at the bottom of the movement, squeezing your triceps.
- Slowly return to the starting position by bending your elbows, maintaining control of the weight.
- Repeat for the desired number of repetitions.
Technical tips
- Focus on keeping your elbows tucked in to maximize triceps engagement.
- Avoid locking out your elbows completely at the bottom to maintain tension on the triceps.
- Control the movement both on the way down and up to prevent using momentum.
- Start with a lighter weight to perfect your form before increasing resistance.
- Keep a steady breathing pattern; exhale as you press down and inhale as you return to starting position.
- Ensure that your shoulders remain relaxed and do not hunch up during the exercise.
Reverse Grip Cable Curl
The Reverse Grip Cable Curl is an isolation exercise targeting the brachialis and brachioradialis muscles, with secondary emphasis on the biceps brachii. It is performed using a cable machine with a straight or EZ bar attachment, utilizing a reverse (palms-down) grip to focus on the forearms and the outer portion of the upper arm.
Muscle focus
Step-by-step cues
- Attach a straight or EZ bar to a low pulley cable machine.
- Stand facing the machine with feet shoulder-width apart.
- Grasp the bar with an overhand grip (palms facing down), hands shoulder-width apart.
- Keep your elbows close to your torso and your back straight.
- Exhale and curl the bar upward by flexing your elbows, keeping your wrists straight.
- Continue curling until your forearms are vertical or just past perpendicular to the floor.
- Pause briefly at the top of the movement, squeezing the forearms and biceps.
- Inhale and slowly lower the bar back to the starting position, maintaining control.
- Repeat for the desired number of repetitions.
Technical tips
- Focus on keeping your elbows stationary throughout the movement to maximize muscle isolation.
- Avoid swinging your body or using momentum to lift the weight; maintain strict form for effectiveness.
- Start with a lighter weight to ensure proper form, especially if you're new to this exercise.
- Keep your core engaged to stabilize your body and prevent lower back strain.
- Use a controlled tempo both on the way up and down to increase muscle tension and effectiveness.
- Ensure that your wrists remain in a neutral position to avoid unnecessary strain.
Dumbbell Incline Hammer Curl
The Dumbbell Incline Hammer Curl is an upper arm exercise targeting the brachialis and biceps brachii muscles. Performed on an incline bench, it emphasizes the long head of the biceps and enhances forearm strength. This variation uses a neutral grip, reducing strain on the wrists and engaging the forearms more effectively.
Muscle focus
Step-by-step cues
- Set an incline bench to a 30-45 degree angle.
- Sit back on the bench with a dumbbell in each hand, arms fully extended, and palms facing each other.
- Keep your elbows close to your body and curl the dumbbells upward by flexing your elbows.
- Continue curling until your forearms are vertical or slightly past vertical.
- Squeeze your biceps at the top of the movement.
- Slowly lower the dumbbells back to the starting position with control.
- Repeat for the desired number of repetitions.
Technical tips
- Maintain a neutral wrist position throughout the exercise to avoid strain.
- Focus on keeping your elbows stationary to maximize bicep engagement.
- Use a controlled motion to prevent momentum from assisting in the lift.
- Exhale as you curl the weights up and inhale as you lower them down.
- Ensure your back remains firmly against the bench to isolate the arms effectively.
- Start with lighter weights to perfect form before increasing resistance.
Full Planche Push-Up
The Full Planche Push Up is an advanced calisthenics exercise that requires significant upper body strength, balance, and core stability. It involves performing a push-up while maintaining a horizontal body position parallel to the ground, supported only by the hands. This exercise primarily targets the shoulders, chest, triceps, and core muscles.
Muscle focus
Step-by-step cues
- Begin in a plank position with your hands placed shoulder-width apart on the ground.
- Shift your weight forward onto your hands, lifting your feet off the ground.
- Engage your core and maintain a straight line from head to toe, keeping your body parallel to the ground.
- Lower your body by bending your elbows while maintaining the planche position.
- Push back up to the starting position without losing form.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure your wrists are strong and flexible to handle the pressure of this exercise.
- Focus on engaging your core to maintain balance and stability throughout the movement.
- Practice with progressions like tuck planche or straddle planche if you're not yet able to perform a full planche push-up.
- Keep your elbows close to your body to maximize tricep engagement and maintain control.
- Breath steadily and evenly to help maintain focus and endurance during the exercise.
Wrist Roller
The wrist roller is an effective exercise for strengthening the forearms and improving grip strength. It involves rolling a weight up and down using a cylindrical bar, which engages the wrist flexors and extensors.
Muscle focus
Step-by-step cues
- Attach a weight plate to the wrist roller using a secure rope or cord.
- Stand with feet shoulder-width apart, holding the wrist roller with both hands in front of you at shoulder height.
- Extend your arms fully, keeping them parallel to the ground.
- Begin rolling the weight up by rotating your wrists forward, maintaining controlled movements.
- Continue until the weight reaches the top, then slowly reverse the motion to lower the weight back down.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure your grip is firm but not overly tight to avoid unnecessary strain.
- Focus on smooth, controlled wrist movements to maximize muscle engagement.
- Keep your core engaged and maintain a neutral spine throughout the exercise.
- Start with a lighter weight to perfect your form before increasing resistance.
- Avoid using momentum; rely on wrist strength to move the weight.
- Incorporate wrist rollers into your routine 2-3 times a week for balanced forearm development.
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.
