4-Week Bigger Arms Program: Biceps and Triceps Focus: Progression Cycle 2
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 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.
T-Bar Chest Suported Row
The T-Bar Chest Supported Row is a compound back exercise targeting the middle and upper back muscles, including the rhomboids, trapezius, and latissimus dorsi. It minimizes lower back strain by providing chest support, allowing for heavier lifting with proper form.
Muscle focus
Step-by-step cues
- Adjust the chest pad on the T-Bar row machine to align with your chest when seated.
- Sit on the bench and plant your feet firmly on the ground.
- Lean forward to grasp the handles with a neutral grip, keeping your chest against the pad.
- Engage your core and retract your shoulder blades.
- Pull the handles towards your torso, squeezing your shoulder blades together at the top of the movement.
- Slowly extend your arms to return to the starting position without losing tension in your back muscles.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure your chest remains in contact with the pad throughout the exercise to maintain stability.
- Focus on pulling with your back muscles rather than your arms to maximize engagement.
- Keep a controlled tempo; avoid using momentum to lift the weight.
- Breathe out as you pull the handles towards you and inhale as you return to the starting position.
- Adjust the weight so that you can perform each rep with proper form without straining.
Unilateral Farmer Walk
The Unilateral Farmer Walk is a strength and conditioning exercise that targets the core, grip strength, and lower body stability. It involves carrying a heavy weight in one hand while walking a specified distance or for a set time. This exercise challenges balance and coordination, engaging muscles on both sides of the body asymmetrically.
Muscle focus
Step-by-step cues
- Select a heavy dumbbell or kettlebell and place it beside you.
- Stand upright with feet hip-width apart and engage your core.
- Bend at the knees to pick up the weight with one hand, keeping your back straight.
- Hold the weight securely at your side with your arm fully extended.
- Begin walking forward in a straight line, maintaining an upright posture.
- Keep your shoulders level and avoid leaning to one side.
- Walk for a set distance or time, then switch hands and repeat.
Technical tips
- Choose a weight that challenges your grip but allows you to maintain proper form.
- Focus on keeping your core tight to prevent your torso from tilting.
- Maintain a steady pace and controlled breathing throughout the walk.
- Ensure your steps are even and deliberate to enhance balance.
- Switch hands regularly to work both sides of the body equally.
- Use this exercise as part of a balanced routine to improve overall functional strength.
Dumbbell Hammer Curl
The Dumbbell Hammer Curl is an isolation exercise targeting the brachialis, brachioradialis, and biceps brachii muscles. It is performed with dumbbells and involves a neutral grip, which emphasizes the forearms and the outer head of the biceps.
Muscle focus
Step-by-step cues
- Stand upright with your feet shoulder-width apart and hold a dumbbell in each hand with a neutral grip, palms facing each other.
- Keep your elbows close to your torso and your back straight.
- Curl the weights by bending your elbows, keeping your upper arms stationary.
- Continue lifting until your forearms are vertical or slightly past vertical.
- Pause briefly at the top of the movement, squeezing your biceps.
- Slowly lower the dumbbells back to the starting position, fully extending your arms.
- Repeat for the desired number of repetitions.
Technical tips
- Maintain a controlled motion throughout the exercise to maximize muscle engagement.
- Avoid swinging the weights or using momentum to lift them.
- Keep your wrists straight and avoid bending them during the curl.
- Focus on squeezing your biceps at the top of each repetition for maximum contraction.
- Ensure that your elbows remain tucked in close to your body to isolate the biceps effectively.
- Start with lighter weights to perfect your form before progressing to heavier loads.
Cable Reverse Grip Pulldown
The Cable Reverse Grip Pulldown is an upper body exercise targeting the latissimus dorsi, biceps, and forearms. It involves pulling a cable bar down towards the chest with an underhand grip, emphasizing the lower lats and providing a unique angle of muscle engagement compared to traditional pulldowns.
Muscle focus
Step-by-step cues
- Attach a straight or EZ-curl bar to the high pulley of a cable machine.
- Sit on the bench or seat with your feet flat on the floor, securing your thighs under the support pads.
- Grasp the bar with an underhand grip (palms facing you), hands shoulder-width apart.
- Lean slightly back at the hips while keeping your chest up and core engaged.
- Pull the bar down towards your upper chest by driving your elbows down and back.
- Squeeze your shoulder blades together at the bottom of the movement.
- Slowly extend your arms to return to the starting position, maintaining control of the weight throughout.
Technical tips
- Keep your elbows close to your body throughout the movement to maximize lat engagement.
- Avoid using momentum; focus on controlled movements for optimal muscle activation.
- Maintain a slight arch in your lower back to support proper posture.
- Exhale as you pull the bar down and inhale as you return to the starting position.
- Ensure that your grip is firm but not overly tight to prevent forearm fatigue.
Barbell Reverse Wrist Curl
The Barbell Pronate Wrist Curl is an isolation exercise targeting the wrist extensors, primarily the extensor carpi radialis and extensor carpi ulnaris. This exercise helps in strengthening the forearms and improving grip strength, which is beneficial for various other lifts and daily activities.
Muscle focus
Step-by-step cues
- Sit on a bench with your feet flat on the floor, holding a barbell with an overhand grip (palms facing down).
- Rest your forearms on your thighs or a flat surface, allowing your wrists to extend beyond the edge.
- Start with your wrists in a neutral position, holding the barbell securely.
- Slowly lower the barbell by extending your wrists downward as far as comfortable.
- Pause briefly at the bottom of the movement, feeling a stretch in your forearms.
- Curl the barbell back up by flexing your wrists until they are fully contracted.
- Repeat for the desired number of repetitions, maintaining control throughout the movement.
Technical tips
- Keep your elbows stationary and close to your body to isolate the wrist extensors effectively.
- Use a lighter weight to focus on form and control, avoiding momentum.
- Perform the exercise slowly to maximize muscle engagement and minimize injury risk.
- Ensure a full range of motion by allowing your wrists to extend fully before curling back up.
- Maintain a neutral spine and avoid hunching over during the exercise.
- Inhale as you lower the barbell and exhale as you curl it back up.
Tuesday
Legs and Core
Legs and Core muscle focus
Red marks the primary training focus. Orange marks supporting muscle groups used throughout this session.
Machine Hack Squat
The Machine Hack Squat is a compound lower body exercise that targets the quadriceps, glutes, and hamstrings. It is performed using a hack squat machine, which provides support and stability, allowing for controlled movement and reduced risk of injury. This exercise is ideal for building strength and muscle mass in the legs while minimizing strain on the lower back.
Muscle focus
Step-by-step cues
- Position yourself on the hack squat machine with your back against the pad and shoulders under the shoulder pads.
- Place your feet shoulder-width apart on the platform, with toes slightly pointed out.
- Release the safety handles and extend your legs to lift the weight off the rack.
- Lower your body by bending your knees until your thighs are parallel to the platform or slightly below.
- Push through your heels to extend your legs and return to the starting position.
- Repeat for the desired number of repetitions, then safely re-rack the weight by engaging the safety handles.
Technical tips
- Ensure your feet are positioned correctly to maintain balance and target the correct muscles.
- Keep your core engaged throughout the movement to support your lower back.
- Avoid locking out your knees at the top of the movement to maintain tension on the muscles.
- Focus on a slow and controlled descent to maximize muscle engagement.
- Breathe in as you lower yourself and exhale as you push back up.
- Adjust foot placement to emphasize different muscles: closer stance for more quadriceps focus, wider stance for more glute and inner thigh activation.
Glute Bridge Single Leg
The Glute Bridge Single Leg is an advanced variation of the traditional glute bridge exercise that targets the gluteal muscles, hamstrings, and core. By performing the exercise on one leg, it increases the demand on balance and stability, enhancing unilateral strength and muscle activation.
Muscle focus
Step-by-step cues
- Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
- Extend one leg straight out, keeping it in line with your opposite thigh.
- Engage your core and press through the heel of the grounded foot to lift your hips towards the ceiling.
- At the top of the movement, your body should form a straight line from shoulders to knees.
- Hold the position briefly while squeezing your glutes.
- Slowly lower your hips back to the starting position without letting them touch the ground.
- Repeat for the desired number of repetitions before switching legs.
Technical tips
- Keep your core engaged throughout the exercise to maintain stability.
- Ensure that your extended leg remains straight and aligned with your body.
- Focus on squeezing your glutes at the top of the movement for maximum activation.
- Avoid arching your lower back; keep a neutral spine position.
- Perform the exercise slowly and with control to enhance muscle engagement and balance.
- Start with fewer repetitions if you're new to this exercise to build strength gradually.
Cable Twist (up down)
The Cable Twist (up down) is a core-strengthening exercise that targets the obliques and transverse abdominis. It involves rotational movement using a cable machine, enhancing stability and improving rotational power.
Muscle focus
Step-by-step cues
- Set the cable machine to a high pulley position and attach a single handle.
- Stand with feet shoulder-width apart, side-on to the machine, and grasp the handle with both hands.
- Engage your core and slightly bend your knees for stability.
- Pull the handle downward across your body in a controlled motion, rotating your torso as you do so.
- Continue the movement until your hands are near your opposite hip.
- Slowly return to the starting position by reversing the motion, maintaining control throughout.
- Complete the desired number of repetitions before switching sides.
Technical tips
- Keep your core engaged throughout the exercise to maximize effectiveness and protect your lower back.
- Focus on slow, controlled movements rather than using momentum to ensure proper muscle engagement.
- Maintain a slight bend in your knees to stabilize your stance and prevent unnecessary strain.
- Exhale as you pull the cable downwards and inhale as you return to the starting position.
- Ensure that your shoulders remain relaxed and avoid shrugging them during the movement.
Single Leg Romanian Deadlift
The Single Leg Romanian Deadlift is a unilateral exercise targeting the hamstrings, glutes, and lower back. It enhances balance, stability, and strength by engaging the posterior chain muscles while requiring core activation for stabilization.
Muscle focus
Step-by-step cues
- Stand upright with feet hip-width apart, holding a dumbbell in your right hand.
- Shift your weight onto your left leg and slightly bend the knee.
- Hinge at the hips, extending your right leg straight behind you while lowering the dumbbell towards the ground.
- Keep your back straight and shoulders retracted as you lower the weight.
- Lower until your torso is parallel to the ground or you feel a stretch in your hamstrings.
- Return to the starting position by driving through your left heel and bringing your right leg forward.
- Repeat for the desired number of repetitions before switching to the other leg.
Technical tips
- Maintain a neutral spine throughout the movement to avoid lower back strain.
- Focus on hinging at the hips rather than bending at the waist.
- Engage your core to help maintain balance and stability.
- Keep a slight bend in the standing knee to reduce stress on the joint.
- Use a mirror or record yourself to ensure proper form and alignment.
- Start with lighter weights to master technique before progressing to heavier loads.
- Perform the exercise slowly and with control to maximize muscle engagement.
Glute Cable Kickback
The Glute Cable Kickback is an isolation exercise targeting the gluteus maximus. It involves extending the hip against resistance, typically using a cable machine, to enhance glute strength and definition.
Muscle focus
Step-by-step cues
- Attach an ankle strap to a low pulley cable machine and secure it around your ankle.
- Stand facing the machine, holding onto the frame for support.
- Shift your weight onto your non-working leg and slightly bend your knee.
- With a slight bend in your working leg's knee, extend your leg backward in a controlled motion.
- Squeeze your glutes at the top of the movement, ensuring your back remains straight.
- Slowly return to the starting position without letting the weight stack touch.
- Complete the desired number of repetitions before switching legs.
Technical tips
- Focus on squeezing your glutes at the peak of each kickback for maximum contraction.
- Maintain a neutral spine throughout the exercise to avoid lower back strain.
- Keep your core engaged to stabilize your body during the movement.
- Avoid swinging your leg; control the motion to maximize muscle engagement.
- Start with a lighter weight to perfect your form before increasing resistance.
- Ensure that the movement comes from the hip joint, not from arching your back.
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.
Tate Press
The Tate Press is an isolation exercise primarily targeting the triceps brachii. It is performed using dumbbells and involves a unique pressing motion that emphasizes the medial and long heads of the triceps. This exercise is beneficial for building tricep strength and size, and it can be incorporated into upper body or arm-focused workouts.
Muscle focus
Step-by-step cues
- Lie flat on a bench with your feet firmly planted on the floor for stability.
- Hold a dumbbell in each hand with a neutral grip (palms facing each other) and extend your arms straight above your chest.
- Bend your elbows to lower the dumbbells towards your chest, keeping your upper arms stationary and close to your body.
- As you lower the dumbbells, angle them inward so that they come closer together near your chest.
- Press the dumbbells back up by extending your elbows, returning to the starting position with arms fully extended.
- Repeat for the desired number of repetitions, maintaining control throughout the movement.
Technical tips
- Keep your elbows tucked in close to your body to maximize tricep engagement.
- Use a weight that allows you to perform the exercise with proper form and control.
- Focus on a slow and controlled motion, especially during the lowering phase, to increase muscle tension.
- Avoid locking out your elbows at the top of the movement to maintain continuous tension on the triceps.
- Ensure your back remains flat on the bench throughout the exercise to prevent strain.
Decline Dumbbell Fly
The Decline Dumbbell Fly is an isolation exercise targeting the pectoral muscles, particularly the lower chest. It involves lying on a decline bench and performing a fly motion with dumbbells, which helps in enhancing chest definition and strength.
Muscle focus
Step-by-step cues
- Set a decline bench at an angle of 15-30 degrees and lie back on it with a dumbbell in each hand.
- Position your feet securely under the foot pads to maintain stability.
- Hold the dumbbells above your chest with palms facing each other, arms slightly bent.
- Inhale and slowly lower the dumbbells in an arc motion to the sides until you feel a stretch in your chest.
- Keep your elbows slightly bent throughout the movement to reduce strain on the joints.
- Exhale and bring the dumbbells back to the starting position using the same arc motion.
- Repeat for the desired number of repetitions, maintaining control throughout each rep.
Technical tips
- Ensure your back is pressed against the bench to avoid unnecessary strain on your lower back.
- Focus on using your chest muscles to move the weights rather than relying on momentum.
- Maintain a slight bend in your elbows throughout to protect them from hyperextension.
- Control the movement speed, especially when lowering the weights, to maximize muscle engagement.
- Avoid letting the dumbbells touch at the top of the movement to keep tension on the chest muscles.
- Start with lighter weights to perfect your form before progressing to heavier loads.
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.
JM Press
The JM Press is a hybrid exercise combining elements of the bench press and the tricep extension, specifically targeting the triceps. It is performed with a barbell and is effective for building tricep strength and mass. The movement involves lowering the barbell to a position between a traditional bench press and a skull crusher, emphasizing tricep engagement throughout the lift.
Muscle focus
Step-by-step cues
- Lie flat on a bench with your feet firmly planted on the ground.
- Grip the barbell with a shoulder-width grip, palms facing forward.
- Unrack the barbell and hold it above your chest with arms fully extended.
- Lower the barbell towards your upper chest, bending your elbows while keeping them tucked in close to your body.
- Stop when the barbell is about an inch above your chest or slightly lower, depending on comfort.
- Press the barbell back up by extending your elbows, focusing on using your triceps to drive the movement.
- Repeat for the desired number of repetitions.
Technical tips
- Keep your elbows tucked in to maximize tricep activation and reduce shoulder strain.
- Maintain a controlled tempo throughout the exercise to ensure constant tension on the triceps.
- Avoid flaring your elbows out as this can shift emphasis away from the triceps and increase shoulder involvement.
- Focus on feeling the contraction in your triceps at the top of each repetition.
- Start with a lighter weight to master form before progressing to heavier loads.
- Ensure your wrists remain straight and aligned with your forearms to prevent strain.
Lying Cable Fly
The Lying Cable Fly is an isolation exercise targeting the pectoral muscles. It involves lying on a flat bench and using cables to perform a fly motion, which helps in developing the chest by focusing on the inner and outer portions of the pectorals. This exercise also engages the shoulders and triceps as secondary muscles.
Muscle focus
Step-by-step cues
- Set the pulleys on a cable machine to the lowest position and attach single handle grips.
- Lie flat on a bench positioned between the cable stacks, ensuring your feet are flat on the floor.
- Grasp each handle with an overhand grip, palms facing each other, and extend your arms straight up above your chest.
- With a slight bend in your elbows, slowly lower your arms out to the sides in a wide arc until you feel a stretch in your chest.
- Pause briefly at the bottom of the movement, then bring your arms back to the starting position by squeezing your chest muscles.
- Repeat for the desired number of repetitions, maintaining control throughout the motion.
Technical tips
- Keep a slight bend in your elbows throughout the exercise to reduce stress on the joints.
- Focus on squeezing your chest muscles as you bring your arms back together to maximize muscle engagement.
- Maintain a controlled motion; avoid letting the weights pull your arms back too quickly.
- Ensure that your shoulder blades remain in contact with the bench to stabilize your upper body.
- Breathe out as you bring your arms together and inhale as you lower them back down.
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.
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.
EZ-Bar Seated Triceps Extension
The EZ Bar Seated Triceps Extension is an isolation exercise targeting the triceps brachii muscles. It involves extending the elbows to lift the weight overhead, emphasizing the long head of the triceps. This exercise is performed while seated, providing stability and allowing for a focused contraction of the triceps.
Muscle focus
Step-by-step cues
- Sit on a bench with back support, keeping your feet flat on the floor.
- Grip an EZ bar with both hands using a pronated grip (palms facing forward), hands shoulder-width apart.
- Lift the bar overhead until your arms are fully extended, keeping your elbows close to your head.
- Inhale and slowly lower the bar behind your head by bending your elbows, maintaining a controlled motion.
- Exhale and extend your arms back to the starting position by contracting your triceps.
- Repeat for the desired number of repetitions.
Technical tips
- Keep your core engaged to maintain stability throughout the exercise.
- Avoid flaring your elbows outward; keep them close to your head to target the triceps effectively.
- Use a weight that allows you to perform the exercise with proper form without straining.
- Focus on a slow and controlled movement to maximize muscle engagement.
- Ensure that your back remains straight and supported by the bench at all times.
Barbell Standing Wrist Curl
The Standing Barbell Wrist Curl is an isolation exercise targeting the forearm muscles, specifically the wrist flexors. It involves holding a barbell with an underhand grip and curling the wrists upward while standing, to strengthen and build endurance in the forearms.
Muscle focus
Step-by-step cues
- Stand upright with your feet shoulder-width apart, holding a barbell with an underhand grip.
- Keep your arms straight and close to your body, allowing the barbell to rest against your thighs.
- Flex your wrists upward, curling the barbell as high as possible while keeping your arms stationary.
- Pause briefly at the top of the movement, feeling the contraction in your forearms.
- Slowly lower the barbell back to the starting position, maintaining control throughout.
- Repeat for the desired number of repetitions.
Technical tips
- Use a moderate weight that allows you to perform the exercise with proper form.
- Focus on moving only your wrists; keep your arms and shoulders stable.
- Maintain a slight bend in your knees to support balance and reduce strain on your lower back.
- Exhale as you curl the barbell upwards and inhale as you lower it back down.
- Avoid using momentum; control the movement for maximum muscle engagement.
- Ensure a full range of motion by fully extending and flexing your wrists.
Barbell Preacher Curl
The Barbell Preacher Curl is an isolation exercise targeting the biceps brachii, performed using a barbell on a preacher bench. This exercise emphasizes the peak contraction of the biceps by minimizing shoulder movement and providing a stable platform for the arms.
Muscle focus
Step-by-step cues
- Adjust the preacher bench so that your upper arms rest comfortably on the pad and your feet are flat on the ground.
- Sit on the bench and grip the barbell with an underhand grip, hands shoulder-width apart.
- Extend your arms fully, allowing the barbell to hang in front of you while maintaining a slight bend in your elbows to keep tension on the biceps.
- Curl the barbell upwards by contracting your biceps, keeping your upper arms stationary against the pad.
- Continue curling until your forearms are vertical or slightly beyond, ensuring full contraction of the biceps.
- Slowly lower the barbell back to the starting position, maintaining control throughout the movement.
- Repeat for the desired number of repetitions.
Technical tips
- Focus on keeping your upper arms pressed firmly against the pad to isolate the biceps effectively.
- Avoid using momentum or swinging your body to lift the weight; maintain strict form for maximum muscle engagement.
- Control the lowering phase of the curl to maximize muscle tension and growth.
- Use a moderate weight that allows you to perform all repetitions with proper form without compromising technique.
- Ensure a full range of motion by fully extending and contracting your arms during each repetition.
- Consider using an EZ curl bar if it feels more comfortable on your wrists compared to a straight barbell.
Standing Overhead Barbell Triceps Extension
The Standing Overhead Barbell Triceps Extension is an isolation exercise targeting the triceps brachii. It involves lifting a barbell overhead and extending the arms fully to engage the triceps, promoting muscle growth and strength in the upper arm.
Muscle focus
Step-by-step cues
- Stand with your feet shoulder-width apart, holding a barbell with both hands using an overhand grip.
- Lift the barbell overhead, keeping your elbows close to your head and arms fully extended.
- Inhale and slowly lower the barbell behind your head by bending your elbows, keeping them stationary.
- Exhale and extend your arms back to the starting position by contracting your triceps.
- Repeat for the desired number of repetitions, maintaining control throughout the movement.
Technical tips
- Keep your core engaged to maintain balance and prevent arching your back.
- Ensure that your elbows remain close to your head to maximize triceps engagement.
- Use a weight that allows you to perform the exercise with proper form without straining.
- Perform the movement slowly and with control to avoid using momentum.
- Focus on feeling the stretch in your triceps as you lower the barbell and the contraction as you lift it.
Dead Hang
The Dead Hang is a simple yet effective exercise that involves hanging from a pull-up bar with your arms fully extended. This exercise primarily targets the grip strength and can also help in decompressing the spine, improving shoulder mobility, and enhancing overall upper body endurance.
Muscle focus
Step-by-step cues
- Find a sturdy pull-up bar and ensure it can support your weight.
- Stand below the bar, reach up, and grasp it with an overhand grip, hands shoulder-width apart.
- Lift your feet off the ground by bending your knees or crossing your ankles.
- Allow your body to hang freely with arms fully extended and shoulders engaged.
- Keep your core tight and avoid swinging or excessive movement.
- Hold this position for as long as you can maintain proper form.
Technical tips
- Ensure your grip is firm but not overly tense to avoid premature fatigue.
- Engage your shoulder blades by slightly retracting them to stabilize your position.
- Focus on breathing steadily throughout the exercise to maintain endurance.
- Start with shorter durations and gradually increase the time as your grip strength improves.
- Avoid shrugging your shoulders up towards your ears; keep them down and relaxed.
- If new to this exercise, consider using wrist straps for additional support.
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.
