4-Week Bigger Arms Program: Biceps and Triceps Focus: Progression Cycle 6
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.
Close Grip Biceps Curl
The Close Grip Biceps Curl is an isolation exercise targeting the biceps brachii, particularly emphasizing the short head of the biceps. This exercise involves using a barbell or an EZ curl bar with a narrow grip to maximize bicep engagement and minimize forearm involvement.
Muscle focus
Step-by-step cues
- Stand upright with your feet shoulder-width apart, holding a barbell or EZ curl bar with an underhand grip. Your hands should be positioned close together, about 6-8 inches apart.
- Keep your elbows close to your torso and maintain a slight bend in your knees for stability.
- Exhale as you curl the bar upwards by flexing your elbows, keeping your upper arms stationary. Focus on contracting your biceps throughout the movement.
- Continue lifting until your biceps are fully contracted and the bar is at shoulder level.
- Pause briefly at the top of the movement, then inhale as you slowly lower the bar back to the starting position, maintaining control.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure that your grip is narrow but comfortable to avoid unnecessary wrist strain.
- Keep your elbows tucked in and stationary to isolate the biceps effectively.
- Focus on a slow and controlled movement to maximize muscle tension and avoid using momentum.
- Maintain a neutral spine and engage your core throughout the exercise to support proper posture.
- Avoid locking out your elbows at the bottom of the movement to keep constant tension on the biceps.
- Use a weight that allows you to perform the exercise with proper form for all repetitions.
Incline Bench Dumbbell Wide Row
The Incline Bench Dumbbell Wide Row is an upper body exercise targeting the upper back, shoulders, and biceps. It involves pulling dumbbells towards your torso while lying face down on an incline bench, emphasizing the rear deltoids, rhomboids, and trapezius muscles. This exercise helps improve posture and upper back strength.
Muscle focus
Step-by-step cues
- Set an incline bench to a 30-45 degree angle.
- Hold a dumbbell in each hand with a neutral grip (palms facing each other).
- Lie face down on the bench with your chest supported and feet firmly on the ground.
- Extend your arms straight down towards the floor.
- Engage your core and keep your back straight throughout the movement.
- Pull the dumbbells up towards your sides by retracting your shoulder blades and bending your elbows.
- Pause briefly at the top of the movement, squeezing your shoulder blades together.
- Slowly lower the dumbbells back to the starting position with control.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure the bench is stable and set at a comfortable angle for your body.
- Focus on squeezing your shoulder blades together at the top of the movement to maximize muscle engagement.
- Keep your neck in a neutral position to avoid strain.
- Use a controlled motion to prevent using momentum, which can reduce effectiveness and increase injury risk.
- Start with lighter weights to master form before progressing to heavier dumbbells.
- Maintain a slight bend in your elbows throughout the exercise to protect your joints.
EZ-Bar Seated Wrist Curl
The Barbell Seated Wrist Curl is an isolation exercise targeting the forearm flexors. It involves curling a barbell using only wrist movement while seated, focusing on strengthening and building muscle endurance in the forearms.
Muscle focus
Step-by-step cues
- Sit on a bench with your feet flat on the floor, positioning your legs slightly apart.
- Hold a barbell with an underhand grip (palms facing up) and rest your forearms on your thighs, allowing your wrists to extend beyond your knees.
- Start with your wrists in a neutral position, then slowly curl the barbell upwards by flexing your wrists.
- Pause briefly at the top of the movement, ensuring maximum contraction of the forearm muscles.
- Lower the barbell back to the starting position in a controlled manner, allowing your wrists to extend fully.
- Repeat for the desired number of repetitions.
Technical tips
- Keep your forearms stationary on your thighs throughout the exercise to isolate the wrist movement.
- Use a lighter weight to maintain control and prevent strain on the wrists.
- Focus on a full range of motion for optimal muscle engagement.
- Exhale as you curl the barbell up and inhale as you lower it back down.
- Avoid using momentum; perform each repetition slowly and deliberately.
- Ensure your grip is firm but not overly tight to prevent unnecessary tension in the hands.
Spider Hammer Curl
The Spider Hammer Curl is an isolation exercise targeting the brachialis and brachioradialis muscles in the arms. It involves curling dumbbells with a neutral grip while leaning forward, typically performed on an incline bench. This exercise enhances arm thickness and forearm strength.
Muscle focus
Step-by-step cues
- Set an incline bench to a 45-degree angle.
- Lie face down on the bench, ensuring your chest is supported and your arms hang straight down.
- Hold a dumbbell in each hand with a neutral grip (palms facing each other).
- Keep your elbows slightly bent and stationary throughout the movement.
- Curl the dumbbells upward by flexing your elbows, keeping your wrists straight.
- Squeeze at the top of the movement, focusing on contracting the brachialis.
- Slowly lower the dumbbells back to the starting position.
- Repeat for the desired number of repetitions.
Technical tips
- Maintain a controlled motion to maximize muscle engagement.
- Avoid swinging your arms or using momentum to lift the weights.
- Focus on keeping your elbows stationary to isolate the target muscles effectively.
- Exhale as you curl the weights up and inhale as you lower them back down.
- Start with lighter weights to ensure proper form before progressing to heavier loads.
- Ensure your chest remains in contact with the bench to prevent unnecessary strain on your back.
Pull-Up Neutral Grip
The Pull-Up Neutral Grip is a compound upper body exercise targeting the back, shoulders, and arms. It involves pulling your body up using a bar with palms facing each other, which reduces strain on the shoulders and wrists compared to other pull-up variations.
Muscle focus
Step-by-step cues
- Stand under a pull-up bar with neutral grip handles.
- Jump or step up to grab the handles with palms facing each other, arms fully extended.
- Engage your core and pull your shoulder blades down and back.
- Pull yourself up until your chin is above the bar, keeping elbows close to your body.
- Pause briefly at the top of the movement.
- Lower yourself in a controlled manner until arms are fully extended again.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure a full range of motion by fully extending your arms at the bottom.
- Keep your core tight throughout the movement to prevent swinging.
- Focus on pulling with your back muscles rather than just your arms.
- Maintain a steady, controlled pace to maximize muscle engagement.
- If you're unable to perform a full pull-up, use resistance bands for assistance or try negative pull-ups.
One-Arm Dumbbell Reverse Wrist Curl
The Dumbbell One Arm Reverse Wrist Curl targets the forearm extensor muscles. This exercise is performed by using a dumbbell to extend the wrist in a reverse motion, focusing on strengthening and building endurance in the forearm muscles.
Muscle focus
Step-by-step cues
- Sit on a bench with your feet flat on the floor. Hold a dumbbell in one hand with an overhand grip.
- Rest your forearm on your thigh or a flat surface, allowing your wrist to hang over the edge.
- Start with your wrist in a neutral position, then slowly extend your wrist upward, lifting the dumbbell.
- Pause at the top of the movement for a moment, feeling the contraction in your forearm.
- Lower the dumbbell back to the starting position in a controlled manner.
- Repeat for the desired number of repetitions, then switch to the other arm.
Technical tips
- Keep your movements slow and controlled to maximize muscle engagement.
- Avoid using momentum; focus on isolating the forearm muscles.
- Maintain a neutral wrist position at the start to prevent strain.
- Ensure your elbow remains stationary throughout the exercise.
- Use a lighter weight if you cannot control the motion properly.
Tuesday
Legs and Core
Legs and Core muscle focus
Red marks the primary training focus. Orange marks supporting muscle groups used throughout this session.
Assisted Pistol Squat
The Assisted Pistol Squat is a single-leg squat variation that utilizes support to aid in balance and control. This exercise targets the quadriceps, glutes, hamstrings, and core muscles while improving unilateral strength and stability.
Muscle focus
Step-by-step cues
- Stand upright next to a sturdy support, such as a squat rack or parallel bars, with your feet hip-width apart.
- Hold onto the support with one hand for balance.
- Lift one leg off the ground, extending it straight in front of you.
- Engage your core and slowly lower your body into a squat on the supporting leg, keeping your chest up and back straight.
- Descend as low as you can comfortably go while maintaining control and balance.
- Push through the heel of your supporting foot to return to the starting position.
- Repeat for the desired number of repetitions before switching legs.
Technical tips
- Focus on keeping your core engaged throughout the movement to maintain stability.
- Use the support only as much as needed to maintain balance; try to rely more on your leg strength over time.
- Keep your knee aligned with your toes to prevent any inward or outward collapse.
- Control the descent and ascent to maximize muscle engagement and reduce injury risk.
- Start with a higher support if needed and gradually work towards using less assistance as you gain strength.
Barbell Good Morning
The Barbell Good Morning is a compound exercise that primarily targets the lower back, hamstrings, and glutes. It involves bending at the hips while maintaining a neutral spine, which helps in strengthening the posterior chain and improving hip hinge mechanics.
Muscle focus
Step-by-step cues
- Begin by setting up a barbell on a squat rack at shoulder height.
- Position yourself under the barbell, resting it across your upper back and shoulders. Grip the bar slightly wider than shoulder-width apart.
- Lift the bar off the rack by extending your legs and stepping back to clear the rack.
- Stand with your feet shoulder-width apart, toes pointing slightly outward.
- Engage your core and keep your chest up. Maintain a slight bend in your knees.
- Hinge at the hips by pushing them backward while keeping your back straight and chest up.
- Lower your torso until it is nearly parallel to the ground or as far as your flexibility allows without rounding your back.
- Reverse the movement by driving through your heels and extending your hips to return to the starting position.
Technical tips
- Keep your core tight throughout the movement to protect your lower back.
- Focus on hinging at the hips rather than bending at the waist to maintain proper form.
- Start with a light weight to master the technique before progressing to heavier loads.
- Ensure that your knees remain slightly bent throughout the exercise to avoid unnecessary strain.
- Maintain a neutral spine by keeping your head in line with your torso; avoid looking up or down excessively.
- Control the descent and ascent of the movement to maximize muscle engagement and minimize injury risk.
Ankle Taps
The lying torso twist is an abdominal exercise that targets the oblique muscles. It involves rotating the lower body while keeping the upper body stable, enhancing core strength and flexibility.
Muscle focus
Step-by-step cues
- Lie flat on your back with your arms extended out to the sides, palms facing down for stability.
- Bend your knees and lift your legs so that your thighs are perpendicular to the floor and your calves are parallel.
- Engage your core muscles to stabilize your spine.
- Slowly lower your legs to one side, keeping your shoulders flat on the ground.
- Pause briefly when your legs are close to the floor, then return to the starting position using your core muscles.
- Repeat the movement on the opposite side.
Technical tips
- Maintain a slow and controlled motion to maximize muscle engagement.
- Focus on keeping your shoulders and upper back pressed against the floor throughout the exercise.
- Engage your core by pulling your belly button towards your spine.
- Breathe out as you lower your legs and inhale as you return to the center position.
- If you feel strain in your lower back, reduce the range of motion or keep your feet closer to the floor.
Clean and Jerk
The Clean and Jerk is a two-part Olympic weightlifting exercise that involves lifting a barbell from the floor to an overhead position. It combines strength, power, coordination, and technique, making it a comprehensive full-body workout. The exercise is divided into two phases: the Clean, where the barbell is lifted from the floor to the shoulders, and the Jerk, where the barbell is driven overhead.
Muscle focus
Step-by-step cues
- Start with your feet shoulder-width apart, barbell over mid-foot.
- Grip the barbell with a hook grip, hands slightly wider than shoulder-width.
- Lower your hips with a straight back and chest up.
- Initiate the lift by extending your knees and hips explosively.
- Pull the bar close to your body, shrugging your shoulders as it passes your knees.
- Drop under the bar into a front squat position as you catch it on your shoulders.
- Stand up from the squat to complete the Clean phase.
- For the Jerk, dip slightly by bending your knees and then drive upward explosively.
- Push the bar overhead while splitting your legs into a lunge position.
- Lock out your arms with the barbell overhead and stabilize.
- Bring your feet together to finish in a standing position with control.
Technical tips
- Focus on keeping the barbell close to your body throughout the lift to maintain control and efficiency.
- Use a hook grip for better grip security during heavy lifts.
- Engage your core throughout both phases to maintain stability and prevent injury.
- Practice each phase separately before combining them to ensure proper technique.
- Ensure proper warm-up and mobility exercises before attempting heavy lifts to prevent injury.
- Keep your elbows high during the Clean catch to secure the bar on your shoulders effectively.
- During the Jerk, ensure a quick transition from dip to drive for maximum power transfer.
Cable Hip Abducction
Cable Hip Abduction is an isolation exercise targeting the gluteus medius and minimus muscles. It involves moving the leg away from the body's midline using a cable machine, enhancing hip stability and strength.
Muscle focus
Step-by-step cues
- Attach an ankle strap to a low pulley on a cable machine.
- Secure the strap around your ankle.
- Stand sideways to the machine with your strapped leg farthest from it.
- Hold onto the machine or a stable surface for support.
- Keep your torso upright and engage your core.
- Slowly abduct your leg away from your body, keeping it straight.
- Pause briefly at the top of the movement for maximum contraction.
- Return to the starting position in a controlled manner.
- Repeat for the desired number of repetitions, then switch legs.
Technical tips
- Focus on maintaining a straight posture throughout the exercise.
- Engage your core to prevent any unnecessary movement of your torso.
- Control the movement both when lifting and lowering your leg.
- Avoid using momentum; keep the movement slow and deliberate.
- Ensure that your working leg remains straight without locking the knee.
- Start with a light weight to master the form before increasing resistance.
- Keep your foot flexed to maximize glute activation.
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.
One-Arm Cable Cross Body Triceps Extension
The One-Arm Cable Standing Horizontal Triceps Extension is an isolation exercise targeting the triceps brachii muscle. It involves extending the arm horizontally using a cable machine, providing constant tension throughout the movement. This exercise helps in building strength and definition in the triceps, particularly focusing on the lateral head.
Muscle focus
Step-by-step cues
- Attach a single handle to a cable machine at shoulder height.
- Stand sideways to the machine with your feet shoulder-width apart.
- Grasp the handle with your working hand, palm facing down.
- Position your upper arm parallel to the floor, elbow bent at 90 degrees.
- Keep your non-working hand on your hip or by your side for balance.
- Extend your arm fully by pushing the handle away from your body until your arm is straight.
- Pause briefly at the end of the movement, ensuring full contraction of the triceps.
- Slowly return to the starting position with control.
- Complete the desired number of repetitions before switching arms.
Technical tips
- Maintain a stable stance to prevent swaying during the exercise.
- Focus on keeping your upper arm stationary and only moving your forearm.
- Control the movement both during extension and while returning to the start position.
- Avoid locking out your elbow forcefully at the end of the extension.
- Keep your core engaged throughout to maintain proper posture.
- Start with a lighter weight to master form before increasing resistance.
- Breathe out as you extend your arm and inhale as you return to start.
Barbell Larsen Press
The Barbell Larsen Press is a bench press variation designed to improve upper body strength and stability. It emphasizes the chest, shoulders, and triceps while minimizing leg drive by keeping the feet elevated off the ground.
Muscle focus
Step-by-step cues
- Lie flat on a bench with your eyes directly under the barbell.
- Grip the barbell slightly wider than shoulder-width apart.
- Lift your feet off the ground and extend your legs straight out, keeping them parallel to the floor.
- Unrack the barbell and position it directly above your chest with arms fully extended.
- Lower the barbell slowly to your chest, maintaining control and keeping your elbows at a 45-degree angle to your body.
- Pause briefly when the barbell touches your chest.
- Press the barbell back up to the starting position by extending your arms, ensuring a controlled movement throughout.
- Repeat for the desired number of repetitions.
Technical tips
- Keep your core engaged throughout the exercise to maintain stability.
- Focus on controlling the descent of the barbell to maximize muscle engagement.
- Avoid arching your back excessively; maintain a natural spine position.
- Ensure that your wrists remain straight and in line with your forearms during the lift.
- Breathe in as you lower the barbell and exhale as you press it back up.
- Start with a lighter weight to master form before progressing to heavier loads.
Medicine Ball Slam
The slam ball exercise is a dynamic, full-body workout that primarily targets the core, shoulders, and legs. It involves lifting a weighted ball overhead and forcefully slamming it to the ground, engaging multiple muscle groups and enhancing power, coordination, and cardiovascular endurance.
Muscle focus
Step-by-step cues
- Stand with your feet shoulder-width apart, knees slightly bent.
- Hold a slam ball with both hands in front of you.
- Engage your core and lift the ball overhead by extending your arms fully.
- Rise onto the balls of your feet as you lift the ball for added power.
- Forcefully slam the ball down to the ground in front of you by using your core and arms.
- Catch the ball on the rebound or pick it up if it doesn't bounce.
- Return to the starting position and repeat for the desired number of repetitions.
Technical tips
- Ensure to keep your back straight and engage your core throughout the movement to prevent injury.
- Use a weight that challenges you but allows you to maintain proper form.
- Focus on using your entire body to generate power for the slam, not just your arms.
- Control your breathing; exhale as you slam the ball down and inhale as you lift it back up.
- Start with a moderate pace to master the technique before increasing speed or weight.
Cable Overhead Triceps Extension
The Cable Overhead Triceps Extension is an isolation exercise targeting the triceps brachii. It involves extending the arms overhead using a cable machine, which provides constant tension throughout the movement. This exercise primarily focuses on the long head of the triceps, promoting muscle growth and definition.
Muscle focus
Step-by-step cues
- Attach a rope handle to the low pulley of a cable machine.
- Stand facing away from the machine, holding the rope with both hands, palms facing each other.
- Step forward to create tension in the cable and position your feet shoulder-width apart.
- Raise your arms overhead, keeping your elbows close to your head and your core engaged.
- Extend your arms fully by straightening your elbows, ensuring they remain stationary.
- Pause briefly at the top of the movement, then slowly return to the starting position by bending your elbows.
- Repeat for the desired number of repetitions.
Technical tips
- Keep your elbows close to your head to maximize triceps engagement.
- Maintain a slight bend in your knees and engage your core for stability.
- Avoid using momentum; control the movement throughout each repetition.
- Focus on a full range of motion to effectively target the triceps.
- Exhale as you extend your arms and inhale as you return to the starting position.
Incline Barbell Bench Press
The Incline Barbell Bench Press is a compound upper body exercise that primarily targets the upper portion of the pectoral muscles, with secondary emphasis on the shoulders and triceps. It is performed on an incline bench set at a 15-30 degree angle, which shifts more focus to the upper chest compared to the flat bench press.
Muscle focus
Step-by-step cues
- Set an incline bench at a 15-30 degree angle and position it under a barbell rack.
- Lie back on the bench with your feet flat on the floor for stability.
- Grip the barbell with hands slightly wider than shoulder-width apart.
- Unrack the barbell and hold it directly above your chest with arms fully extended.
- Lower the barbell slowly to your upper chest, keeping elbows at a 45-degree angle to your body.
- Pause briefly when the barbell is near your chest, then press it back up to the starting position.
- Repeat for the desired number of repetitions, maintaining control throughout the movement.
Technical tips
- Ensure your back remains firmly pressed against the bench throughout the exercise to maintain proper form.
- Keep your core engaged to stabilize your body and prevent arching of the lower back.
- Focus on controlled movements; avoid bouncing the bar off your chest to reduce injury risk.
- Adjust the bench angle if you feel excessive strain on your shoulders; a lower angle can reduce this stress.
- Use a spotter for safety, especially when lifting heavy weights or approaching muscle fatigue.
Standing Dumbbell Shoulder Press
The Standing Dumbbell Shoulder Press is a compound exercise targeting the deltoid muscles, particularly the anterior and medial heads, while also engaging the triceps and upper chest. This exercise enhances shoulder strength, stability, and overall upper body muscle coordination.
Muscle focus
Step-by-step cues
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder height with an overhand grip.
- Engage your core to stabilize your body and maintain a neutral spine throughout the movement.
- Press the dumbbells upward until your arms are fully extended overhead, keeping your elbows slightly bent to avoid locking them out.
- Pause briefly at the top of the movement, ensuring that the dumbbells are directly above your shoulders.
- Slowly lower the dumbbells back to the starting position at shoulder height, maintaining control throughout the descent.
- Repeat for the desired number of repetitions.
Technical tips
- Keep your core tight to prevent excessive arching of your lower back during the press.
- Focus on a controlled tempo, both when pressing up and lowering the weights down.
- Ensure that your wrists remain straight and aligned with your forearms to reduce strain.
- Avoid flaring your elbows too far out to the sides; keep them slightly forward to protect your shoulder joints.
- Breath out as you press the weights up and inhale as you lower them down.
- Start with lighter weights to master proper 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.
Wide Grip Standing Barbell Curl
The Wide Grip Standing Barbell Curl is an isolation exercise targeting the biceps brachii, particularly emphasizing the short head due to the wide grip. This exercise helps in building overall arm strength and muscle mass, enhancing the peak of the biceps.
Muscle focus
Step-by-step cues
- Stand upright with your feet shoulder-width apart, holding a barbell with a wide grip, palms facing forward.
- Ensure your grip is wider than shoulder-width to target the short head of the biceps.
- Keep your elbows close to your torso and maintain a slight bend in your knees for stability.
- Curl the barbell 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.
- Slowly lower the barbell back to the starting position, maintaining control throughout the descent.
- Repeat for the desired number of repetitions.
Technical tips
- Focus on keeping your elbows stationary to maximize bicep engagement.
- Avoid swinging or using momentum; control the movement for better muscle activation.
- Exhale as you lift the barbell and inhale as you lower it.
- Keep your core engaged throughout the exercise to maintain proper posture.
- Start with a lighter weight to perfect your form before progressing to heavier loads.
Underhand Triceps Extension
The Underhand Triceps Extension is an isolation exercise that targets the triceps brachii, specifically emphasizing the medial head. This exercise is performed using a cable machine with an underhand grip, which can help reduce stress on the elbows and enhance muscle engagement.
Muscle focus
Step-by-step cues
- Attach a straight or EZ-curl bar to a high pulley on a cable machine.
- Stand facing the machine, feet shoulder-width apart, and grasp the bar with an underhand grip (palms facing up), hands about shoulder-width apart.
- Keep your elbows close to your sides and your upper arms stationary throughout the movement.
- Begin with your forearms parallel to the floor, then extend your arms downward by contracting your triceps until your arms are fully extended.
- Pause briefly at the bottom of the movement, ensuring full contraction of the triceps.
- Slowly return to the starting position with control, allowing the forearms to come back to parallel with the floor.
- Repeat for the desired number of repetitions.
Technical tips
- Maintain a slight bend in your knees for better stability during the exercise.
- Focus on keeping your elbows tucked in and stationary to maximize triceps activation.
- Avoid using momentum; perform each repetition in a controlled manner to prevent injury and ensure effective muscle engagement.
- Exhale as you extend your arms downward and inhale as you return to the starting position.
- Start with a lighter weight to perfect your form before progressing to heavier loads.
One-Arm Neutral Wrist Dumbbell Curl
The Dumbbell One Arm Neutral Wrist Curl is an isolation exercise targeting the forearm muscles, specifically the wrist flexors. It involves curling a dumbbell with a neutral grip, focusing on strengthening and increasing endurance in the forearms.
Muscle focus
Step-by-step cues
- Sit on a bench with your feet flat on the floor and your forearm resting on your thigh, palm facing inward.
- Hold a dumbbell in one hand with a neutral grip, thumb facing upward.
- Allow the dumbbell to roll down to your fingers while keeping your forearm stable.
- Curl the dumbbell upward by flexing your wrist, bringing it back to the starting position.
- Pause at the top of the movement for a brief moment to maximize contraction.
- Slowly lower the dumbbell back to the starting position, maintaining control throughout.
- Repeat for the desired number of repetitions before switching to the other arm.
Technical tips
- Keep your forearm stationary and only move your wrist to isolate the forearm muscles effectively.
- Use a controlled motion to prevent using momentum, which can reduce effectiveness and increase injury risk.
- Start with a lighter weight to focus on form and gradually increase as you become more comfortable with the movement.
- Maintain a neutral wrist position throughout to target the correct muscles and avoid strain.
- Breath steadily; exhale as you curl up and inhale as you lower the dumbbell.
Hercules Curl
The High Cable Curl is an isolation exercise targeting the biceps brachii. It is performed using a cable machine with the pulley set at a high position. This exercise emphasizes the peak contraction of the biceps, promoting muscle growth and definition.
Muscle focus
Step-by-step cues
- Attach a handle to each side of the high pulley on a cable crossover machine.
- Stand in the center of the machine with your feet shoulder-width apart.
- Grasp the handles with an underhand grip, arms extended out to your sides, parallel to the floor.
- Keep your elbows stationary and curl the handles towards your head by flexing your elbows.
- Squeeze your biceps at the top of the movement, then slowly return to the starting position.
- Maintain control throughout the movement and avoid swinging or using momentum.
Technical tips
- Focus on keeping your elbows fixed in place to maximize bicep engagement.
- Control the weight during both the lifting and lowering phases to enhance muscle tension.
- Exhale as you curl the handles towards you and inhale as you return to the starting position.
- Ensure your wrists remain straight to prevent unnecessary strain.
- Adjust the weight so that you can perform 8-12 repetitions with proper form.
Lying EZ-Bar Triceps Extension
The Lying EZ-Bar Triceps Extension, also known as the 'Skull Crusher', is an isolation exercise targeting the triceps brachii. It primarily engages the long head of the triceps, providing effective muscle growth and strength development. This exercise is performed lying on a flat bench while using an EZ-bar, which reduces stress on the wrists compared to a straight bar.
Muscle focus
Step-by-step cues
- Lie flat on a bench with your feet firmly planted on the floor.
- Hold an EZ-bar with a narrow grip, palms facing forward, and extend your arms above your chest.
- Keep your elbows stationary and slowly lower the bar towards your forehead by bending your elbows.
- Pause briefly when the bar is close to your forehead, ensuring tension in the triceps.
- Extend your arms back to the starting position by contracting your triceps.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure your elbows remain close to your head throughout the movement to maximize triceps engagement.
- Control the descent of the bar to prevent injury and maintain constant tension on the triceps.
- Avoid flaring your elbows outwards; keep them pointed towards the ceiling.
- Use a spotter if lifting heavy weights to ensure safety and proper form.
- Focus on a full range of motion for optimal muscle activation.
- Start with lighter weights to master form before progressing to heavier loads.
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.
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.
