4-Week Bigger Arms Program: Biceps and Triceps Focus: Progression Cycle 4
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.
Dumbbell Supinated Preacher Curl
The Dumbbell Supinated Preacher Curl is an isolation exercise targeting the biceps brachii, specifically emphasizing the short head. It involves curling a dumbbell with a supinated grip (palms facing up) while seated at a preacher bench, which stabilizes the upper arm and minimizes the involvement of other muscle groups.
Muscle focus
Step-by-step cues
- Adjust the preacher bench so that your upper arms rest comfortably on the pad with your armpits at the top edge.
- Sit down and hold a dumbbell in one hand with a supinated grip (palm facing up).
- Extend your arm fully, allowing the dumbbell to hang down without locking your elbow.
- Curl the dumbbell upwards by contracting your biceps, keeping your upper arm stationary against the pad.
- Continue curling until your biceps are fully contracted and the dumbbell is at shoulder level.
- Pause briefly at the top of the movement, squeezing your biceps.
- Slowly lower the dumbbell back to the starting position, maintaining control throughout.
- Repeat for the desired number of repetitions, then switch arms.
Technical tips
- Ensure your upper arms remain in contact with the pad throughout the exercise to isolate the biceps effectively.
- Focus on using a slow and controlled motion to maximize muscle tension and prevent momentum from assisting in the lift.
- Avoid locking out your elbows at the bottom of the movement to maintain continuous tension on the biceps.
- Exhale as you curl the weight up and inhale as you lower it back down.
- Start with a lighter weight to perfect your form before progressing to heavier dumbbells.
- Keep your wrist straight and aligned with your forearm to prevent strain or injury.
Bird Dog
The Bird Dog exercise is a core stability movement that targets the lower back, abdominals, and glutes. It enhances balance, coordination, and overall core strength by requiring simultaneous extension of opposite limbs while maintaining a neutral spine.
Muscle focus
Step-by-step cues
- Begin on all fours with your hands directly under your shoulders and knees under your hips.
- Engage your core to maintain a neutral spine throughout the movement.
- Simultaneously extend your right arm forward and left leg backward until they are parallel to the floor.
- Hold this position for a moment, ensuring your hips remain level and your back does not arch.
- Return to the starting position with control.
- Repeat the movement with your left arm and right leg.
- Continue alternating sides for the desired number of repetitions.
Technical tips
- Focus on keeping your core engaged to prevent any sagging or arching of the lower back.
- Move slowly and with control to enhance stability and balance.
- Keep your gaze down to maintain a neutral neck position.
- Ensure that your hips remain square to the ground throughout the exercise.
- If you find it challenging to maintain balance, start by extending only one limb at a time.
One-Arm Dumbbell Supination
The One-Arm Dumbbell Supination is an isolation exercise targeting the biceps brachii, specifically focusing on the supination function of the forearm. This exercise enhances the peak of the bicep by emphasizing the rotational movement of the wrist, which is crucial for full bicep contraction.
Muscle focus
Step-by-step cues
- Sit on a bench with your feet flat on the floor, holding a dumbbell in one hand with a neutral grip (palm facing inward).
- Rest your elbow on your thigh or keep it close to your torso for stability.
- Start with your arm fully extended and the dumbbell at thigh level.
- Slowly curl the dumbbell upward while simultaneously rotating your wrist so that your palm faces upward at the top of the movement.
- Pause briefly at the top, ensuring maximum contraction of the bicep.
- Lower the dumbbell back to the starting position with control, rotating your wrist back to a neutral position.
- Repeat for the desired number of repetitions before switching arms.
Technical tips
- Focus on smooth and controlled movements to maximize muscle engagement and reduce injury risk.
- Keep your elbow stationary throughout the exercise to isolate the biceps effectively.
- Use a lighter weight to maintain proper form and ensure full range of motion during supination.
- Engage your core to maintain stability and prevent swaying during the exercise.
- Exhale as you lift and supinate the dumbbell, and inhale as you lower it back down.
Bayesian Cable Curl
The Bayesian Cable Curl is an isolation exercise targeting the biceps, performed using a cable machine. This exercise emphasizes the stretch and contraction of the biceps by maintaining constant tension throughout the movement. It is ideal for enhancing bicep peak and overall arm development.
Muscle focus
Step-by-step cues
- Set the cable machine to a low pulley position and attach a single handle.
- Stand facing away from the machine, holding the handle with one hand, arm extended behind you.
- Step forward slightly to create tension on the cable and stagger your stance for stability.
- Keep your elbow fixed in place and curl the handle towards your shoulder by contracting your biceps.
- Pause briefly at the top of the movement, ensuring maximum contraction.
- Slowly lower the handle back to the starting position, maintaining control.
- Repeat for the desired number of repetitions, then switch arms.
Technical tips
- Focus on keeping your elbow stationary to maximize bicep engagement.
- Maintain a slight bend in your knees for better balance and support.
- Avoid using momentum; control both the lifting and lowering phases.
- Ensure your wrist remains neutral throughout the exercise to prevent strain.
- Exhale as you curl up and inhale as you lower down to maintain proper breathing rhythm.
- Adjust the weight so that you can perform each rep with proper form without compromising technique.
Kettlebel Renegade Row
The Kettlebell Renegade Row is a compound exercise that targets the back, shoulders, arms, and core. It combines a plank position with a rowing motion, enhancing stability and strength. This exercise is effective for improving balance and coordination while building upper body and core strength.
Muscle focus
Step-by-step cues
- Start in a high plank position with a kettlebell in each hand, wrists aligned under your shoulders, and feet slightly wider than shoulder-width apart for stability.
- Engage your core to maintain a straight line from head to heels.
- Shift your weight slightly to one side and row the kettlebell on the opposite side towards your hip, keeping your elbow close to your body.
- Lower the kettlebell back to the ground with control.
- Repeat the movement on the other side, alternating rows while maintaining plank position throughout.
Technical tips
- Keep your hips as stable as possible to avoid rocking side to side during the row.
- Focus on squeezing your shoulder blades together at the top of the row for maximum engagement.
- Maintain a neutral spine by keeping your head in line with your body and avoiding arching or rounding your back.
- If you're new to this exercise, start with lighter kettlebells to ensure proper form before progressing to heavier weights.
- Breathe steadily throughout the exercise, exhaling as you row the kettlebell up and inhaling as you lower it down.
Seated Cable Wrist Curl
The Cable Wrist Curl is an isolation exercise targeting the forearm muscles, specifically the wrist flexors. It involves using a cable machine to provide constant tension throughout the movement, enhancing muscle engagement and growth.
Muscle focus
Step-by-step cues
- Attach a straight bar to the low pulley of a cable machine.
- 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.
- Rest your forearms on your thighs, allowing your wrists to extend over your knees.
- Slowly curl your wrists upward, squeezing your forearms at the top of the movement.
- Lower the bar back to the starting position in a controlled manner.
- Repeat for the desired number of repetitions.
Technical tips
- Keep your elbows stationary and close to your body throughout the exercise.
- Focus on using only your wrist flexors to lift the weight; avoid using your biceps or shoulders.
- Use a lighter weight to maintain control and prevent strain on your wrists.
- Perform the movement slowly to maximize muscle tension and effectiveness.
- Ensure full range of motion by fully extending and flexing your wrists.
- Maintain a neutral spine and avoid leaning forward or backward during 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.
Dumbbell Lunges
Dumbbell Lunges are a compound lower body exercise that targets the quadriceps, hamstrings, glutes, and calves. This exercise also engages the core for stabilization and balance. It involves stepping forward with one leg while holding a dumbbell in each hand, lowering the hips until both knees are bent at approximately 90 degrees.
Muscle focus
Step-by-step cues
- Stand upright with your feet hip-width apart, holding a dumbbell in each hand at your sides.
- Step forward with your right foot, keeping your torso upright and core engaged.
- Lower your body by bending both knees until your front thigh is parallel to the floor and your back knee is just above the ground.
- Ensure your front knee is aligned over your ankle and does not extend past your toes.
- 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
- Maintain an upright posture throughout the movement to avoid leaning forward.
- Engage your core muscles to help maintain balance and stability.
- Keep your front knee aligned with your ankle to prevent strain on the joint.
- Use a controlled motion when stepping forward and returning to the starting position.
- Select an appropriate weight that allows you to perform the exercise with proper form.
- Focus on pushing through the heel of your front foot during the upward phase for maximum glute activation.
Seated Good Morning
The Seated Good Morning is a compound exercise targeting the lower back, glutes, and hamstrings. It involves bending at the hips while maintaining a straight back, performed while seated to isolate the posterior chain muscles more effectively.
Muscle focus
Step-by-step cues
- Sit on a bench with your feet flat on the floor, shoulder-width apart.
- Hold a barbell across your upper back, ensuring it is not resting on your neck.
- Engage your core and keep your chest up.
- Inhale deeply, then hinge forward at the hips, keeping your back straight and head aligned with your spine.
- Lower your torso until it is nearly parallel to the floor or as far as your flexibility allows.
- Exhale as you return to the starting position by contracting your glutes and hamstrings.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure the barbell is securely positioned on your upper back, avoiding any pressure on the neck.
- Maintain a neutral spine throughout the movement to prevent injury.
- Focus on hinging at the hips rather than bending at the waist to engage the correct muscle groups.
- Control the descent and ascent to maximize muscle engagement and avoid momentum.
- Start with a lighter weight to master form before progressing to heavier loads.
- Keep your feet firmly planted to provide stability during the exercise.
Mountain climber
The mountain climber is a bodyweight exercise that targets the core muscles, as well as the shoulders, arms, and legs. It combines a plank position with a running motion, providing both strength and cardiovascular benefits.
Muscle focus
Step-by-step cues
- Start in a high plank position with your hands placed shoulder-width apart directly under your shoulders.
- Keep your body in a straight line from head to heels, engaging your core muscles.
- Drive your right knee towards your chest while keeping your left leg extended.
- Quickly switch legs, bringing your left knee towards your chest as you extend your right leg back.
- Continue alternating legs at a quick pace, maintaining the plank position throughout the exercise.
- Breathe steadily and maintain a consistent rhythm.
Technical tips
- Ensure your hands are directly under your shoulders to maintain proper alignment and reduce strain on the wrists.
- Engage your core throughout the exercise to prevent your hips from sagging or lifting too high.
- Keep your movements controlled; avoid bouncing or letting your feet slam into the ground.
- Focus on maintaining a steady breathing pattern to support endurance during the exercise.
- If you're new to this exercise, start slowly to ensure proper form before increasing speed.
- To increase intensity, try performing the exercise for a longer duration or at a faster pace.
Kettlebell Swing
The kettlebell swing is a dynamic, full-body exercise that primarily targets the posterior chain, including the glutes, hamstrings, and lower back. It also engages the core and shoulders, providing both strength and cardiovascular benefits. This exercise involves swinging a kettlebell from between the legs to shoulder height using a hip hinge motion.
Muscle focus
Step-by-step cues
- Stand with feet shoulder-width apart, toes slightly turned out, and a kettlebell placed about a foot in front of you.
- Hinge at the hips by pushing your butt back while maintaining a slight bend in the knees. Keep your back straight and chest up.
- Grip the kettlebell handle with both hands using an overhand grip.
- Swing the kettlebell back between your legs, keeping it close to your groin.
- Drive your hips forward explosively to swing the kettlebell up to shoulder height. Your arms should remain straight but relaxed.
- Let the kettlebell fall back down naturally as you hinge at the hips again to repeat the motion.
- Continue for the desired number of repetitions, maintaining control throughout.
Technical tips
- Focus on using your hips to generate power rather than lifting with your arms.
- Keep your core engaged throughout the movement to protect your lower back.
- Ensure that your shoulders remain relaxed and do not shrug during the swing.
- Maintain a neutral spine position to avoid rounding your back.
- Breathe out as you swing the kettlebell up and inhale as it comes down.
- Start with a lighter kettlebell to master form before progressing to heavier weights.
- Keep your eyes forward and avoid looking down to maintain proper posture.
Seated Hip Abduction
The Seated Hip Abduction exercise targets the hip abductor muscles, primarily the gluteus medius and minimus. It is performed using a specialized machine where you sit with your legs together and push them apart against resistance. This exercise helps improve hip stability, balance, and overall lower body strength.
Muscle focus
Step-by-step cues
- Adjust the seat and backrest of the machine to ensure your knees are aligned with the pivot point of the machine.
- Sit on the machine with your back straight and feet flat on the footrests.
- Place your knees inside the padded levers, keeping them together.
- Grip the handles or sides of the seat for stability.
- Exhale and slowly push your knees apart as far as comfortable, engaging your hip abductors.
- Pause briefly at the widest point, ensuring tension in the muscles.
- Inhale and slowly return to the starting position with control.
- Repeat for the desired number of repetitions.
Technical tips
- Maintain a neutral spine throughout the exercise to avoid strain on your lower back.
- Focus on using your hip muscles rather than pushing with your feet or legs.
- Control the movement both when separating and bringing your knees together to maximize muscle engagement.
- Start with a lighter weight to ensure proper form before increasing resistance.
- Avoid locking your knees at any point during the exercise to maintain continuous tension on the muscles.
- Keep your breathing steady; exhale during exertion and inhale when returning to start.
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.
One-Arm Dumbbell Incline Bench Press
The One-arm Dumbbell Incline Bench Press is a unilateral exercise that targets primarily the pectoral muscles, specifically the upper chest, while also engaging the triceps and shoulders. Performing this exercise on an incline bench helps emphasize the upper part of the chest, providing a balanced development of the pectoral muscles.
Muscle focus
Step-by-step cues
- Set an incline bench to a 30-45 degree angle.
- Sit on the bench with your feet flat on the floor, maintaining a stable base.
- Hold a dumbbell in one hand with a neutral grip (palm facing inward).
- Lie back on the bench, ensuring your back is fully supported and your shoulder blades are retracted.
- Position the dumbbell at shoulder height with your elbow bent at approximately 90 degrees.
- Press the dumbbell upward by extending your arm until it is fully extended above your chest.
- Pause briefly at the top, ensuring your arm is straight but not locked out.
- Lower the dumbbell slowly back to the starting position at shoulder height.
- Complete the desired number of repetitions before switching arms.
Technical tips
- Keep your core engaged to maintain stability throughout the movement.
- Focus on controlled movements; avoid using momentum to lift the weight.
- Ensure your wrist remains in a neutral position to prevent strain.
- Breathe out as you press the dumbbell up and inhale as you lower it down.
- Start with a lighter weight to master form before increasing resistance.
- Maintain even pressure through both feet to stabilize your body during the lift.
Band Shoulder Press
The Band Shoulder Press is an upper body exercise that targets the deltoid muscles, particularly the anterior and lateral heads, as well as the triceps. It involves pressing resistance bands overhead, providing a dynamic and variable resistance that enhances shoulder stability and strength.
Muscle focus
Step-by-step cues
- Stand with your feet shoulder-width apart, placing the middle of the resistance band under your feet.
- Hold the ends of the band in each hand at shoulder height with palms facing forward.
- Engage your core to stabilize your body and maintain an upright posture.
- Press the bands overhead by extending your elbows until your arms are fully extended.
- Pause briefly at the top, ensuring your arms are straight but not locked.
- Slowly lower the bands back to the starting position at shoulder height.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure that your wrists remain neutral and aligned with your forearms throughout the movement.
- Keep your shoulders down and away from your ears to avoid unnecessary tension.
- Control the movement both on the way up and down to maximize muscle engagement.
- If you feel discomfort in your shoulders, adjust your grip or reduce band resistance.
- Focus on maintaining a steady breathing pattern; exhale as you press up and inhale as you lower down.
- Start with a lighter resistance band to perfect your form before progressing to heavier resistance.
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.
World’s Greatest Stretch
The World's Greatest Stretch is a dynamic exercise that targets multiple muscle groups, enhancing flexibility, mobility, and overall functional movement. It is particularly effective for warming up the body before a workout, focusing on the hips, hamstrings, thoracic spine, and shoulders.
Muscle focus
Step-by-step cues
- Start in a standing position with feet hip-width apart.
- Step forward with your right foot into a deep lunge position, keeping your left leg extended behind you.
- Place both hands on the ground inside your right foot.
- Lower your left knee to the ground and keep your right knee aligned over your right ankle.
- Rotate your torso to the right and extend your right arm towards the ceiling, following your hand with your gaze.
- Hold this position for a few seconds, then return your hand to the ground.
- Shift your weight back to stretch the right hamstring by straightening your right leg while keeping your left knee on the ground.
- Return to the starting position and repeat on the opposite side.
Technical tips
- Ensure your front knee does not extend past your toes to protect the knee joint.
- Engage your core throughout the movement to maintain balance and stability.
- Focus on controlled breathing; inhale as you rotate and exhale as you return to the starting position.
- Keep your back straight and avoid rounding your shoulders during the stretch.
- Perform the stretch slowly and deliberately to maximize flexibility gains.
Dumbbell Seated Lateral Raise
The Dumbbell Seated Lateral Raise is an isolation exercise targeting the lateral deltoid muscles. It helps in building shoulder width and improving shoulder definition. This exercise is performed while seated, which minimizes the use of momentum and focuses on the deltoids.
Muscle focus
Step-by-step cues
- Sit on a bench with your feet flat on the floor, holding a dumbbell in each hand at your sides.
- Keep your back straight and engage your core for stability.
- With a slight bend in your elbows, raise the dumbbells out to the sides until they reach shoulder height.
- Pause briefly at the top of the movement, ensuring your elbows are slightly higher than your wrists.
- Slowly lower the dumbbells back to the starting position with control.
- Repeat for the desired number of repetitions.
Technical tips
- Maintain a slight bend in your elbows throughout the movement to reduce strain on the joints.
- Focus on lifting with your shoulders rather than using momentum or swinging the weights.
- Keep your palms facing down as you lift to better target the lateral deltoids.
- Exhale as you lift the weights and inhale as you lower them.
- Start with lighter weights to ensure proper form and gradually increase as you build strength.
- Avoid shrugging your shoulders during the lift; keep them relaxed.
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.
Biceps Barbell Curl
The Biceps Barbell Curl is a fundamental exercise targeting the biceps brachii muscles. It involves lifting a barbell in a controlled manner to effectively engage and develop the biceps, enhancing arm strength and size.
Muscle focus
Step-by-step cues
- Stand up straight with your feet shoulder-width apart, holding a barbell with an underhand grip.
- Keep your elbows close to your torso and your back straight.
- Exhale as you curl the barbell upwards by bending your elbows, keeping them stationary.
- Continue lifting until your biceps are fully contracted and the bar is at shoulder level.
- Hold the contracted position for a brief moment while squeezing your biceps.
- Inhale as you slowly lower the barbell back to the starting position, fully extending your arms.
Technical tips
- Use a weight that allows you to perform the exercise with proper form without swinging or using momentum.
- Focus on keeping your elbows stationary to maximize bicep engagement.
- Maintain a controlled tempo throughout the movement to enhance muscle activation.
- Avoid locking your elbows at the bottom of the movement to keep tension on the biceps.
- Keep your core engaged and avoid leaning back as you lift the barbell.
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.
Wrist Push-Up
The Wrist Push Up is a bodyweight exercise that targets the forearms and wrists, enhancing strength and flexibility in these areas. It is performed with the back of the hands on the ground, requiring balance and control. This exercise is beneficial for athletes looking to improve wrist stability and forearm endurance.
Muscle focus
Step-by-step cues
- Begin by kneeling on the floor, placing your hands on the ground with the backs of your hands facing down and fingers pointing towards your body.
- Ensure your wrists are directly under your shoulders and your knees are under your hips.
- Engage your core to maintain a straight line from your head to your knees.
- Slowly lower your chest towards the floor by bending your elbows, keeping your wrists stable.
- Pause briefly at the bottom, then push through the backs of your hands to return to the starting position.
- Repeat for the desired number of repetitions.
Technical tips
- Warm up your wrists thoroughly before attempting this exercise to prevent injury.
- Start with a small range of motion if you are new to wrist push ups, gradually increasing as you build strength.
- Focus on maintaining control throughout the movement to maximize effectiveness and safety.
- Keep your elbows close to your body to reduce strain on the wrists.
- If you experience discomfort, try adjusting the angle of your hands or reduce the number of repetitions.
Seated Hammer Curl
The Seated Hammer Curl is an isolation exercise targeting the brachialis and brachioradialis muscles of the upper arm. It involves curling dumbbells with a neutral grip while seated, minimizing body movement to focus on the arms.
Muscle focus
Step-by-step cues
- Sit on a bench with your feet flat on the floor, holding a dumbbell in each hand with a neutral grip (palms facing each other).
- Keep your back straight and your core engaged throughout the exercise.
- Position your arms at your sides with elbows fully extended.
- Slowly curl the dumbbells upwards by bending your elbows, keeping your upper arms stationary.
- Continue lifting until the dumbbells are at shoulder level or slightly above.
- Pause briefly at the top of the movement, squeezing your biceps.
- Lower the dumbbells back to the starting position in a controlled manner.
- Repeat for the desired number of repetitions.
Technical tips
- Maintain a neutral wrist position to reduce strain and focus on the target muscles.
- Avoid swinging or using momentum; keep movements slow and controlled.
- Ensure your elbows remain close to your body throughout the exercise.
- Focus on squeezing your biceps at the top of each curl for maximum contraction.
- Keep your shoulders relaxed and avoid shrugging them during the lift.
- Start with lighter weights to perfect form before progressing to heavier loads.
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.
Barbell Standing Back Wrist Curl
The Barbell Standing Back Wrist Curl is an isolation exercise targeting the forearm muscles, specifically the wrist extensors. It involves holding a barbell behind your back and curling your wrists upwards to engage the forearms.
Muscle focus
Step-by-step cues
- Stand with your feet shoulder-width apart, holding a barbell behind your back with an overhand grip.
- Keep your arms straight and close to your body, with your palms facing backward.
- Slowly curl your wrists upwards, lifting the barbell as high as possible without moving your arms.
- Pause at the top of the movement for a moment to maximize contraction.
- Lower the barbell back to the starting position in a controlled manner.
- Repeat for the desired number of repetitions.
Technical tips
- Use a light to moderate weight to maintain control throughout the exercise.
- Focus on isolating the wrist movement; avoid using your arms or shoulders.
- Maintain a slight bend in your knees for better balance and stability.
- Keep your core engaged to support your lower back during the exercise.
- Perform the movement slowly to increase time under tension and enhance muscle engagement.
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.
