4-Week Bigger Arms Program: Biceps and Triceps Focus: Progression Cycle 5
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.
Single Dumbbell Curl
The Single Dumbbell Curl is an isolation exercise targeting the biceps brachii. It involves curling a single dumbbell with one hand, emphasizing unilateral strength and muscle balance. This exercise helps in developing the peak of the bicep and improving arm symmetry.
Muscle focus
Step-by-step cues
- Stand upright with feet shoulder-width apart, holding a dumbbell in one hand with an underhand grip.
- Keep your elbow close to your torso and your palm facing forward.
- Exhale as you curl the dumbbell upward by bending your elbow, keeping your upper arm stationary.
- Continue lifting until your bicep is fully contracted and the dumbbell is at shoulder level.
- Hold the contraction for a moment, then inhale as you slowly lower the dumbbell back to the starting position.
- Repeat for the desired number of repetitions before switching to the other arm.
Technical tips
- Maintain a controlled motion throughout the exercise to maximize muscle engagement and reduce injury risk.
- Avoid swinging or using momentum to lift the dumbbell; focus on isolating the bicep muscle.
- Keep your wrist straight and avoid bending it during the curl to prevent strain.
- Ensure your elbow remains fixed at your side to target the bicep effectively.
- Start with a lighter weight to perfect your form before progressing to heavier dumbbells.
Seated Cable Row
The Cable Low Seated Row is a compound exercise targeting the muscles of the upper back, including the latissimus dorsi, rhomboids, trapezius, and biceps. It involves pulling a weighted cable handle towards the torso while seated, emphasizing back muscle engagement and posture.
Muscle focus
Step-by-step cues
- Sit on the low row machine with your feet firmly placed on the foot platform and knees slightly bent.
- Grasp the cable handle with both hands using a neutral grip (palms facing each other).
- Keep your back straight and chest up as you lean slightly forward at the hips to reach the handle.
- Pull the handle towards your abdomen by retracting your shoulder blades and bending your elbows.
- Pause briefly when the handle reaches your torso, ensuring full contraction of the back muscles.
- Slowly extend your arms back to the starting position while maintaining control over the weight.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure your back remains straight throughout the movement to avoid strain.
- Focus on squeezing your shoulder blades together at the peak of each row for maximum muscle engagement.
- Avoid using momentum; perform each repetition in a controlled manner.
- Keep your core engaged to stabilize your torso during the exercise.
- Adjust the seat height and foot placement to ensure proper alignment and comfort.
- Breath out as you pull the handle towards you and inhale as you return to the starting position.
Barbell Wrist Curl
Barbell Wrist Curls are an isolation exercise targeting the forearm flexors. This exercise is performed by curling a barbell using only the wrist joint, which helps in strengthening and building endurance in the forearms.
Muscle focus
Step-by-step cues
- Sit on a bench with your feet flat on the floor and your knees bent at a 90-degree angle.
- Hold a barbell with an underhand grip (palms facing up) and rest your forearms on your thighs, allowing your wrists to hang over the edge of your knees.
- Start with your wrists in a neutral position, then slowly curl the barbell upwards by flexing your wrists.
- Pause briefly at the top of the movement, ensuring maximum contraction of the forearm muscles.
- Lower the barbell back to the starting position in a controlled manner, allowing your wrists to extend fully.
- Repeat for the desired number of repetitions.
Technical tips
- Keep your forearms stationary throughout the exercise to isolate the wrist flexors effectively.
- Use a lighter weight to focus on form and control rather than lifting heavy.
- Perform the movement slowly to maximize muscle engagement and reduce momentum.
- Ensure a full range of motion by fully extending and flexing your wrists during each repetition.
- Maintain a firm grip on the barbell to prevent it from slipping during the exercise.
EZ-Bar Biceps Curl
The EZ-Bar Biceps Curl is an isolation exercise targeting the biceps brachii. It is performed using an EZ-bar, which has a zig-zag shape that allows for a more natural grip, reducing strain on the wrists and forearms. This exercise is effective for building bicep size and strength.
Muscle focus
Step-by-step cues
- Stand upright with your feet shoulder-width apart, holding the EZ-bar with an underhand grip at the angled sections.
- Keep your elbows close to your torso and your back straight.
- Exhale and curl the bar upwards by contracting your biceps, keeping your upper arms stationary.
- Continue lifting until your biceps are fully contracted and the bar is at shoulder level.
- Pause briefly at the top of the movement, squeezing your biceps.
- Inhale and slowly lower the bar back to the starting position, fully extending your arms.
- Repeat for the desired number of repetitions.
Technical tips
- Use a controlled motion to maximize muscle engagement and avoid swinging the bar.
- Focus on keeping your elbows stationary to isolate the biceps effectively.
- Maintain a slight bend in your knees to stabilize your body during the exercise.
- Choose a weight that allows you to perform the exercise with proper form throughout all repetitions.
- Keep your core engaged to support your lower back and maintain posture.
- Avoid using momentum; let your biceps do the work for optimal results.
Barbell Incline Wide Grip Row
The Barbell Incline Wide Grip Row is a compound exercise targeting the upper back, specifically the rhomboids, trapezius, and rear deltoids. It also engages the biceps and forearms as secondary muscles. This exercise is performed on an incline bench to emphasize the upper portion of the back.
Muscle focus
Step-by-step cues
- Set an incline bench to a 30-45 degree angle.
- Position yourself face down on the bench with your chest supported and feet firmly planted on the ground.
- Grasp a barbell with a wide overhand grip, hands slightly wider than shoulder-width apart.
- Start with your arms fully extended and the barbell hanging straight down.
- Pull the barbell towards your chest by retracting your shoulder blades and bending your elbows.
- Pause briefly at the top of the movement, ensuring your shoulder blades are fully contracted.
- Slowly lower the barbell back to the starting position with controlled motion.
- Repeat for the desired number of repetitions.
Technical tips
- Maintain a neutral spine throughout the exercise to prevent strain on your lower back.
- Focus on squeezing your shoulder blades together at the top of the movement for maximum contraction.
- Avoid using momentum; control the weight during both lifting and lowering phases.
- Keep your elbows slightly bent at the bottom of the movement to maintain tension on your muscles.
- Ensure your grip is secure but not overly tight to avoid unnecessary forearm fatigue.
Dumbbell Biceps Reverse Curl
The Dumbbell Biceps Reverse Curl is an exercise targeting the biceps brachii with an emphasis on the brachialis and brachioradialis muscles. This variation involves a pronated grip, which shifts some focus from the biceps to the forearm muscles, providing a balanced arm workout.
Muscle focus
Step-by-step cues
- Stand upright with your feet shoulder-width apart, holding a dumbbell in each hand with a pronated grip (palms facing down).
- Keep your elbows close to your torso and your upper arms stationary throughout the movement.
- Exhale as you curl the weights upward by bending your elbows, keeping your wrists straight.
- Continue lifting until your forearms are vertical or slightly beyond, ensuring maximum contraction of the biceps.
- Inhale as you 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 to maximize muscle engagement and minimize momentum.
- Focus on keeping your wrists straight to avoid unnecessary strain and ensure proper form.
- Engage your core to stabilize your body and prevent swaying during the exercise.
- Start with lighter weights to master the form before progressing to heavier loads.
- Ensure a full range of motion by fully extending and contracting your arms with each repetition.
Tuesday
Legs and Core
Legs and Core muscle focus
Red marks the primary training focus. Orange marks supporting muscle groups used throughout this session.
Running
Running is a cardiovascular exercise that involves moving at a steady pace on foot. It enhances cardiovascular endurance, burns calories, and strengthens muscles, particularly in the legs and core. Running can be performed on a treadmill or outdoors and is adaptable to various fitness levels.
Muscle focus
Step-by-step cues
- Begin with a warm-up: walk briskly or jog lightly for 5-10 minutes to prepare your body.
- Set your pace: start at a comfortable speed that allows you to maintain a conversation without gasping for air.
- Maintain proper form: keep your head up, shoulders relaxed, and arms bent at a 90-degree angle, swinging naturally with each stride.
- Focus on your foot strike: land softly on the midfoot or forefoot to reduce impact on the joints.
- Breathe rhythmically: inhale and exhale deeply through both your nose and mouth to optimize oxygen intake.
- Cool down after your run: gradually decrease your speed to a walk for 5-10 minutes, allowing your heart rate to return to normal.
Technical tips
- Invest in quality running shoes that provide adequate support and cushioning to prevent injuries.
- Incorporate interval training by alternating between periods of high intensity and recovery to improve speed and endurance.
- Stay hydrated by drinking water before, during, and after your run, especially in hot weather.
- Listen to your body and adjust your pace if you experience pain or excessive fatigue.
- Include strength training exercises for the legs and core to enhance running performance and reduce injury risk.
- Track your progress using a running app or fitness tracker to stay motivated and set achievable goals.
Weighted Glute Bridge
The Weighted Glute Bridge is a strength exercise targeting the gluteal muscles, hamstrings, and core. It involves lifting the hips off the ground while holding a weight across the pelvis, enhancing muscle activation and strength in the lower body.
Muscle focus
Step-by-step cues
- Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
- Place a weight, such as a barbell or dumbbell, across your pelvis. Hold it securely with both hands.
- Engage your core and squeeze your glutes.
- Press through your heels to lift your hips toward the ceiling until your body forms a straight line from shoulders to knees.
- Hold the top position for a moment, ensuring your glutes are fully contracted.
- Slowly lower your hips back to the starting position without letting them touch the ground.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure your feet are positioned correctly; too far forward or too close can reduce effectiveness.
- Keep your core engaged throughout the movement to protect your lower back.
- Avoid arching your back at the top of the movement; focus on squeezing the glutes.
- Control the descent to maximize muscle engagement and prevent injury.
- Start with a lighter weight to master form before progressing to heavier loads.
- Maintain even pressure through both heels to ensure balanced muscle activation.
Frog Crunch
The Frog Crunch is an abdominal exercise that targets the rectus abdominis and obliques. It involves a crunching motion while maintaining a frog-like leg position, which increases core engagement and challenges stability.
Muscle focus
Step-by-step cues
- Lie flat on your back with your knees bent and feet flat on the floor.
- Bring the soles of your feet together and let your knees fall outward, forming a diamond shape with your legs.
- Place your hands behind your head with elbows wide, or cross them over your chest.
- Engage your core by drawing your navel towards your spine.
- Exhale as you lift your head, shoulders, and upper back off the ground in a controlled crunching motion.
- Pause briefly at the top of the movement, squeezing your abdominal muscles.
- Inhale as you slowly lower back to the starting position without letting your head touch the ground.
- Repeat for the desired number of repetitions.
Technical tips
- Keep your chin slightly tucked to avoid straining your neck during the crunch.
- Focus on using your abdominal muscles to lift rather than pulling on your neck or head.
- Ensure that your lower back remains in contact with the floor throughout the exercise.
- Control the movement both on the way up and down to maximize muscle engagement.
- Breathe out as you crunch up and inhale as you return to the starting position.
- If you feel discomfort in your neck, try placing a small towel under it for support.
Smith Split Squat
The Smith Split Squat is a lower body exercise that targets the quadriceps, hamstrings, and glutes. It is performed using a Smith machine, which provides stability and control throughout the movement. This exercise is ideal for building strength and muscle in the legs while minimizing the risk of imbalance.
Muscle focus
Step-by-step cues
- Set the bar on the Smith machine to a height just below shoulder level.
- Stand with your back to the bar and position one foot forward and the other foot back, similar to a lunge stance.
- Place the bar across your upper back and shoulders, ensuring it is secure and comfortable.
- Engage your core and keep your chest up as you lower your back knee towards the ground by bending both knees.
- Descend until your front thigh is parallel to the floor, ensuring your front knee does not extend past your toes.
- Press through the heel of your front foot to return to the starting position.
- Complete the desired number of repetitions before switching legs.
Technical tips
- Ensure your feet are positioned at a comfortable distance apart for balance.
- Keep your torso upright throughout the movement to avoid leaning forward.
- Focus on maintaining a controlled descent and ascent to maximize muscle engagement.
- Adjust the position of your feet if you feel any discomfort in your knees or hips.
- Use a moderate weight that allows you to perform the exercise with proper form.
- Engage your core muscles to help stabilize your body during the exercise.
Band Hip Abduction
The Band Hip Abduction is an exercise targeting the gluteus medius and minimus muscles, as well as the tensor fasciae latae. It involves using a resistance band to create tension, which helps in strengthening and stabilizing the hips. This exercise is beneficial for improving hip stability, enhancing athletic performance, and preventing injuries.
Muscle focus
Step-by-step cues
- Place a resistance band around your legs, just above your knees.
- Stand with your feet shoulder-width apart and slightly bend your knees.
- Engage your core and keep your back straight.
- Slowly move one leg out to the side against the resistance of the band, keeping your toes pointing forward.
- Pause briefly at the top of the movement, ensuring maximum tension on the band.
- Return your leg to the starting position with control.
- Repeat for the desired number of repetitions, then switch to the other leg.
Technical tips
- Ensure the resistance band is tight enough to provide adequate tension throughout the movement.
- Focus on maintaining a stable core and avoid leaning to one side.
- Keep your movements slow and controlled to maximize muscle engagement.
- Breathe steadily throughout the exercise, exhaling as you abduct your leg.
- To increase difficulty, use a heavier resistance band or perform more repetitions.
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.
Finger Push-Up
The Finger Push Up is an advanced bodyweight exercise that targets the upper body, particularly the chest, shoulders, triceps, and forearms. It requires significant finger strength and stability, making it suitable for experienced athletes looking to enhance grip strength and overall upper body endurance.
Muscle focus
Step-by-step cues
- Begin in a standard push-up position with your body in a straight line from head to heels.
- Place your hands shoulder-width apart on the floor, but instead of using your palms, balance on your fingertips.
- Engage your core and keep your elbows close to your body as you lower yourself towards the ground.
- Pause briefly at the bottom of the movement, ensuring your chest is just above the floor.
- Push through your fingertips to raise your body back to the starting position.
- Maintain a controlled motion throughout the exercise to avoid injury.
Technical tips
- Warm up thoroughly before attempting Finger Push Ups to prevent strain on your fingers.
- Start with fewer repetitions and gradually increase as your finger strength improves.
- Keep your core tight throughout the exercise to maintain proper form and prevent sagging hips.
- If you're new to this exercise, consider starting with fingertip planks to build initial strength.
- Ensure even distribution of weight across all fingers to avoid overloading any single digit.
- Focus on slow and controlled movements rather than speed to maximize muscle engagement.
Rear Deltoid Stretch
The Rear Deltoid Stretch targets the posterior deltoid muscles, helping to improve shoulder flexibility and reduce tension. This stretch is essential for maintaining shoulder health, especially after upper body workouts.
Muscle focus
Step-by-step cues
- Stand or sit with your back straight and shoulders relaxed.
- Extend one arm across your body at shoulder height.
- Use your opposite hand to gently pull the extended arm towards your chest.
- Hold the stretch for 15-30 seconds, feeling a gentle stretch in the back of your shoulder.
- Release and repeat on the other side.
Technical tips
- Keep your shoulders down and relaxed to avoid unnecessary tension.
- Do not force the stretch; it should feel comfortable and not painful.
- Breathe deeply and evenly throughout the stretch to enhance relaxation.
- Perform this stretch after workouts to aid in muscle recovery and flexibility.
- Ensure your back remains straight to maximize the effectiveness of the stretch.
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.
Pin Bench Press
The Pin Bench Press is a variation of the traditional bench press where the barbell is pressed from a dead stop off safety pins set at a specific height. This exercise targets the chest, triceps, and shoulders, and is particularly useful for improving lockout strength and overcoming sticking points in the bench press.
Muscle focus
Step-by-step cues
- Set up a flat bench inside a power rack and adjust the safety pins to the desired height, typically just above chest level.
- Lie on the bench with your eyes directly under the barbell. Ensure your feet are flat on the floor and your back is slightly arched.
- Grip the barbell with a slightly wider than shoulder-width grip, ensuring your wrists are straight and elbows are directly under the bar.
- Unrack the barbell and lower it slowly until it rests on the safety pins. Pause briefly to eliminate momentum.
- Press the barbell upwards explosively until your arms are fully extended.
- Lower the barbell back to the pins with control and repeat for the desired number of repetitions.
Technical tips
- Ensure that the safety pins are set at a height that allows for a full range of motion without compromising form.
- Focus on maintaining tightness in your upper back and core throughout the movement to maximize power transfer.
- Use a controlled descent to avoid bouncing off the pins, which can lead to injury or poor form.
- Incorporate this exercise into your routine to specifically target weak points in your bench press lockout phase.
- Start with lighter weights to master technique before progressing to heavier loads.
Cable Incline Y Raise Back Supported
The Cable Incline Y Raise Back Supported is an isolation exercise targeting the upper back and shoulders, specifically the rear deltoids, trapezius, and rhomboids. This exercise is performed on an incline bench with cables, allowing for a controlled range of motion and constant tension on the muscles.
Muscle focus
Step-by-step cues
- Set an incline bench at a 30-45 degree angle and position it between two low cable pulleys.
- Attach single handle attachments to each cable pulley.
- Sit on the bench facing the cables, with your chest supported against the incline pad.
- Grab each handle with a neutral grip (palms facing each other).
- Start with your arms extended downward in front of you, maintaining a slight bend in the elbows.
- Raise your arms upward and outward in a Y shape until they are in line with your body.
- Squeeze your shoulder blades together at the top of the movement.
- Slowly lower the handles back to the starting position under control.
- Repeat for the desired number of repetitions.
Technical tips
- Keep your core engaged to maintain stability throughout the exercise.
- Focus on squeezing your shoulder blades together at the top of the movement for maximum contraction.
- Avoid using momentum; perform the movement slowly and with control.
- Ensure that your elbows remain slightly bent throughout to reduce strain on the joints.
- Adjust the bench angle if necessary to target different parts of your upper back and shoulders.
- Start with lighter weights to master form before progressing to heavier loads.
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.
EZ-Bar Spider Curl
The EZ-Bar Spider Curl is an isolation exercise targeting the biceps brachii. It is performed using an EZ-bar while lying face down on an incline bench, allowing for a greater range of motion and increased muscle engagement. This exercise emphasizes the peak contraction of the biceps and minimizes shoulder involvement.
Muscle focus
Step-by-step cues
- Set an incline bench to approximately a 45-degree angle.
- Lie face down on the bench with your chest supported and feet firmly planted on the ground.
- Grip the EZ-bar with an underhand grip (palms facing up), hands shoulder-width apart.
- Let your arms hang straight down, perpendicular to the floor.
- Keeping your elbows stationary, curl the bar upwards by contracting your biceps.
- Continue curling until your forearms are vertical or slightly past vertical for maximum contraction.
- Pause briefly at the top of the movement, squeezing your biceps.
- Slowly lower the bar back to the starting position, fully extending your arms.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure your elbows remain fixed and do not move forward during the curl to maintain focus on the biceps.
- Use a controlled tempo to maximize muscle tension throughout the movement.
- Avoid swinging or using momentum; focus on isolating the biceps.
- Select a weight that allows you to perform all repetitions with proper form.
- Keep your core engaged to maintain stability on the incline bench.
- Exhale as you curl the bar up and inhale as you lower it back down.
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.
Dumbbell Lying Pronation
The Dumbbell Lying Pronation is an exercise targeting the forearm muscles, specifically focusing on the pronator teres and pronator quadratus. This exercise helps in enhancing wrist stability and forearm strength, which is beneficial for overall grip strength.
Muscle focus
Step-by-step cues
- Lie down on a flat bench with your chest facing upwards.
- Hold a dumbbell in each hand with your arms extended straight above your chest, palms facing each other.
- Slowly rotate your wrists inward so that your palms face downward.
- Hold the pronated position for a moment, ensuring full control over the movement.
- Slowly rotate your wrists back to the starting position with palms facing each other.
- Repeat for the desired number of repetitions.
Technical tips
- Start with a light weight to ensure proper form and prevent strain on the wrists.
- Focus on controlled movements to maximize muscle engagement and avoid injury.
- Keep your elbows slightly bent to reduce tension on the elbow joint.
- Maintain a steady breathing pattern; exhale as you pronate and inhale as you return to the starting position.
- Ensure that only your wrists are moving; keep your arms stable throughout the exercise.
Cable Preacher Curl
The Cable Preacher Curl is an isolation exercise targeting the biceps brachii. It utilizes a cable machine with an adjustable preacher bench to provide constant tension throughout the movement, enhancing muscle hypertrophy and strength. This exercise is particularly effective for emphasizing the peak of the bicep and improving arm aesthetics.
Muscle focus
Step-by-step cues
- Adjust the preacher bench so that your upper arms rest comfortably on the pad with your elbows slightly bent.
- Attach a straight or EZ-curl bar to the low pulley of a cable machine.
- Sit on the preacher bench and grasp the bar with an underhand grip, hands shoulder-width apart.
- Start with your arms fully extended, maintaining tension in the cable.
- Curl the bar upwards by contracting your biceps, keeping your upper arms stationary against the pad.
- Pause briefly at the top of the movement when your forearms are vertical and your biceps are fully contracted.
- Slowly lower the bar back to the starting position, maintaining control and tension in your biceps.
- Repeat for the desired number of repetitions.
Technical tips
- Keep your back straight and avoid leaning forward during the curl to maintain proper form.
- Focus on squeezing your biceps at the top of each curl for maximum contraction.
- Use a controlled tempo; avoid swinging or using momentum to lift the weight.
- Ensure a full range of motion by fully extending your arms at the bottom of each rep.
- Start with a lighter weight to master form before progressing to heavier loads.
- Maintain a firm grip on the bar to ensure stability and control throughout the exercise.
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.
EZ-Bar Reverse Spider Curl
The Reverse EZ-Bar Spider Curl is an isolation exercise targeting the brachialis and brachioradialis muscles in the arms. This variation of the spider curl is performed with a pronated (overhand) grip on an EZ-bar, which emphasizes the forearms and provides a unique stimulus to the biceps. It is typically done on an incline bench to allow for a full range of motion and to minimize momentum.
Muscle focus
Step-by-step cues
- Adjust an incline bench to approximately a 45-degree angle.
- Position yourself face down on the bench, with your chest and stomach supported, allowing your arms to hang freely.
- Grip the EZ-bar with a pronated (overhand) grip, hands shoulder-width apart.
- Start with your arms fully extended towards the floor.
- Curl the bar upwards by flexing your elbows, keeping your upper arms stationary.
- Squeeze at the top of the movement, ensuring maximum contraction in the forearms and biceps.
- Slowly lower the bar back to the starting position, maintaining control throughout.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure your wrists remain straight throughout the movement to avoid unnecessary strain.
- Focus on using your forearms and biceps to lift the weight, minimizing shoulder involvement.
- Keep your movements slow and controlled to maximize muscle engagement and reduce momentum.
- Exhale as you curl the bar upwards and inhale as you lower it back down.
- Start with a lighter weight to master the form before progressing to heavier loads.
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.
