4-Week Bigger Arms Program: Biceps and Triceps Focus: Progression Cycle 8
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.
Arm Blaster Biceps Dumbbell Curl
The Arm Blaster Biceps Dumbbell Curl is an isolation exercise targeting the biceps brachii. Utilizing an arm blaster helps maintain proper form by preventing elbow movement, thus maximizing bicep engagement. This exercise is ideal for building bicep size and strength by focusing on strict form and muscle contraction.
Muscle focus
Step-by-step cues
- Adjust the arm blaster so it fits comfortably around your neck and rests against your upper body.
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an underhand grip.
- Position your elbows against the arm blaster, ensuring they remain stationary throughout the movement.
- Curl the dumbbells upward by contracting your biceps, keeping your upper arms stationary.
- Continue lifting until your biceps are fully contracted and the dumbbells are at shoulder level.
- Pause briefly at the top of the movement to maximize contraction.
- Slowly lower the dumbbells back to the starting position, maintaining control.
- Repeat for the desired number of repetitions.
Technical tips
- Focus on keeping your elbows pinned to the arm blaster to prevent swinging.
- Use a weight that allows you to maintain strict form throughout all repetitions.
- Engage your core to stabilize your body and prevent any unnecessary movement.
- Exhale as you lift the dumbbells and inhale as you lower them.
- Avoid using momentum; concentrate on slow, controlled movements for maximum effectiveness.
- Ensure a full range of motion by fully extending and contracting your biceps with each rep.
One-Arm Seated Row
The Single Arm Seated Row is an isolation exercise targeting the latissimus dorsi, rhomboids, and trapezius muscles. It is performed using a cable machine with a single handle attachment, allowing for unilateral training to correct muscle imbalances and enhance muscle engagement.
Muscle focus
Step-by-step cues
- Sit on the bench of a cable row machine with your feet firmly planted on the footrests.
- Grasp the single handle attachment with one hand, keeping your arm extended and your palm facing inward.
- Engage your core and maintain a straight back throughout the movement.
- Pull the handle towards your torso by retracting your shoulder blade and bending your elbow, keeping your elbow close to your body.
- Pause briefly when the handle reaches your side, ensuring maximum contraction of the back muscles.
- Slowly extend your arm back to the starting position in a controlled manner.
- Repeat for the desired number of repetitions before switching to the other arm.
Technical tips
- Keep your chest up and shoulders down to avoid unnecessary strain on the neck.
- Focus on squeezing your shoulder blade at the peak of the movement for optimal muscle engagement.
- Avoid using momentum; control both the pulling and releasing phases of the exercise.
- Ensure that your wrist remains neutral throughout the movement to prevent strain.
- Start with a lighter weight to master form before progressing to heavier loads.
Dumbbell Standing Reverse Wrist Curls
The Dumbbell Standing Reverse Wrist Curl is an isolation exercise targeting the forearm extensor muscles. This exercise helps in improving grip strength and wrist stability, which are crucial for various upper body movements.
Muscle focus
Step-by-step cues
- Stand upright with your feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip.
- Keep your arms close to your body and extend them fully downward, with your palms facing your thighs.
- While keeping your elbows stationary, curl your wrists upwards by contracting your forearm extensors.
- Hold the top position for a brief moment, ensuring maximum contraction.
- Slowly lower the dumbbells back to the starting position by extending your wrists.
- Repeat for the desired number of repetitions.
Technical tips
- Start with a light weight to ensure proper form and avoid straining your wrists.
- Focus on moving only your wrists; keep the rest of your arms stationary.
- Maintain a controlled motion throughout the exercise to maximize muscle engagement.
- Breathe steadily, exhaling as you curl the wrists upwards and inhaling as you return to the starting position.
- Ensure that your grip on the dumbbells is firm but not overly tight to prevent unnecessary tension in the hands.
Machine Biceps Curl
The Machine Biceps Curl is an isolation exercise targeting the biceps brachii muscles. It is performed using a specialized machine designed to provide resistance through a fixed range of motion, allowing for controlled and focused muscle contraction. This exercise is ideal for increasing bicep strength and size, while minimizing the involvement of other muscle groups.
Muscle focus
Step-by-step cues
- Adjust the seat height so that your upper arms are comfortably resting on the pad and your elbows align with the machine's pivot point.
- Select an appropriate weight on the machine's stack.
- Sit down and grasp the handles with an underhand grip, palms facing upwards.
- Keep your back straight and feet flat on the floor.
- Exhale as you curl the handles towards your shoulders by bending your elbows, keeping your upper arms stationary.
- Pause briefly at the top of the movement, ensuring full contraction of the biceps.
- Inhale as you slowly lower the handles back to the starting position, fully extending your arms.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure that your elbows remain fixed in place throughout the exercise to maximize bicep engagement.
- Avoid using momentum or swinging your body to lift the weight; focus on controlled movements.
- Adjust the seat and pad to ensure proper alignment and comfort, reducing strain on joints.
- Start with a lighter weight to perfect your form before progressing to heavier loads.
- Maintain a slow and steady pace during both lifting and lowering phases to increase muscle tension.
- Keep your wrists straight and avoid bending them during curls to prevent strain.
Alternate Renegade Row
The Alternate Renegade Row is a compound exercise that targets the back, shoulders, and core. It involves performing a rowing motion while in a plank position, alternating arms to engage stabilizing muscles and improve balance and coordination.
Muscle focus
Step-by-step cues
- Begin in a high plank position with your hands gripping dumbbells placed shoulder-width apart. Your body should form a straight line from head to heels.
- Engage your core to maintain stability and prevent your hips from sagging or rotating.
- Row one dumbbell towards your hip by retracting your shoulder blade and bending your elbow, keeping your elbow close to your body.
- Lower the dumbbell back to the starting position with control.
- Repeat the rowing motion with the opposite arm while maintaining plank form.
- Continue alternating arms for the desired number of repetitions.
Technical tips
- Keep your feet slightly wider than shoulder-width apart for better stability.
- Focus on squeezing your shoulder blades together during each row to maximize back engagement.
- Maintain a neutral neck position by looking slightly ahead of you, not down or up.
- Avoid rotating your hips; keep them square to the ground throughout the exercise.
- If maintaining balance is challenging, start with lighter weights or perform the exercise without dumbbells to build core strength first.
- Breathe steadily, exhaling as you row the dumbbell upwards and inhaling as you lower it.
EZ-Bar Seated Reverse Wrist Curl
The EZ-Bar Seated Reverse Wrist Curl targets the forearm extensor muscles. This exercise is performed while seated, using an EZ-bar to provide a comfortable grip angle, minimizing wrist strain. It is effective for developing forearm strength and improving grip stability.
Muscle focus
Step-by-step cues
- Sit on a bench with your feet flat on the floor, shoulder-width apart.
- Hold an EZ-bar with an overhand grip (palms facing down), hands slightly wider than shoulder-width.
- 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 bar upwards by extending your wrists.
- Pause briefly at the top of the movement, ensuring maximum contraction of the forearm extensors.
- 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 wrists to move the bar; avoid using your shoulders or upper arms.
- Maintain a slow and controlled motion to maximize muscle engagement and reduce injury risk.
- Start with a lighter weight to ensure proper form before progressing to heavier loads.
- Breathe out as you curl the bar up and inhale as you return to the starting position.
Tuesday
Legs and Core
Legs and Core muscle focus
Red marks the primary training focus. Orange marks supporting muscle groups used throughout this session.
Sissy Squat
The Sissy Squat is an advanced lower body exercise that primarily targets the quadriceps, while also engaging the core and hip flexors. It is performed with a focus on maintaining a straight line from the knees to the shoulders, emphasizing knee flexion and extension.
Muscle focus
Step-by-step cues
- Start by standing upright with your feet shoulder-width apart. Use a Sissy Squat bench or hold onto a stable surface for balance.
- Engage your core and keep your torso upright. Begin to lean back by bending your knees forward, keeping your hips extended.
- Lower your body by allowing your knees to travel forward while maintaining a straight line from your knees to your shoulders.
- Descend until your knees are fully bent and your body forms a straight line from head to knees.
- Push through the balls of your feet to return to the starting position, extending your knees and bringing your body back upright.
Technical tips
- Keep your core engaged throughout the movement to maintain stability.
- Focus on keeping a straight line from shoulders to knees to ensure proper form.
- Use a Sissy Squat bench or hold onto something stable for balance if needed.
- Start with a limited range of motion if you're new to this exercise, gradually increasing as you become more comfortable.
- Ensure that your knees do not collapse inward; keep them aligned with your toes.
Hip Hinge
The hip hinge is a fundamental movement pattern essential for exercises like deadlifts and kettlebell swings. It involves bending at the hips while maintaining a neutral spine, allowing for efficient load transfer and minimizing stress on the lower back.
Muscle focus
Step-by-step cues
- Stand with feet hip-width apart, toes pointing forward.
- Engage your core to stabilize your spine.
- Begin the movement by pushing your hips back as if reaching them toward a wall behind you.
- Keep your knees slightly bent and maintain a neutral spine throughout the movement.
- Lower your torso until you feel a stretch in your hamstrings, keeping your chest open and shoulders back.
- Reverse the motion by driving through your heels and extending your hips to return to the starting position.
Technical tips
- Focus on moving from the hips rather than bending at the waist.
- Keep your weight balanced over your midfoot to heels to maintain stability.
- Ensure your back remains flat and avoid rounding your shoulders.
- Practice in front of a mirror to monitor form and alignment.
- Start with bodyweight to master the technique before adding resistance.
Hollow Body Hold
The Hollow Body Hold is an isometric core exercise that targets the abdominal muscles, particularly the rectus abdominis and transverse abdominis. It also engages the hip flexors and stabilizes the lower back. This exercise is fundamental in gymnastics and is excellent for building core strength and stability.
Muscle focus
Step-by-step cues
- Lie flat on your back on a mat with your arms extended overhead and legs straight.
- Engage your core by drawing your belly button towards your spine.
- Lift your shoulders and legs off the ground simultaneously, keeping your lower back pressed into the mat.
- Maintain a slight curve in your lower back without arching.
- Hold this position, keeping your arms and legs straight and close to the floor without touching it.
- Breathe steadily throughout the hold, maintaining tension in your core.
Technical tips
- Ensure your lower back remains in contact with the mat to avoid strain.
- Start with shorter holds and gradually increase duration as you build strength.
- Focus on keeping your body as tight as possible, minimizing any movement.
- If you experience lower back discomfort, raise your legs higher to reduce strain.
- Keep your head in a neutral position to avoid neck tension.
- Practice regularly to improve endurance and core stability.
Treadmill Run
The treadmill run is a cardiovascular exercise performed on a treadmill machine, designed to improve aerobic fitness, endurance, and overall cardiovascular health. It allows for controlled speed, incline, and duration settings, making it suitable for various fitness levels.
Muscle focus
Step-by-step cues
- Start by standing on the treadmill with your feet on the side rails.
- Attach the safety clip to your clothing to ensure the treadmill stops if needed.
- Set the treadmill to a low speed to begin and step onto the belt carefully.
- Gradually increase the speed to your desired running pace.
- Maintain an upright posture with your head up and shoulders relaxed.
- Keep your arms bent at a 90-degree angle, swinging naturally with each stride.
- Focus on landing softly on the midfoot and rolling through to the toes.
- Adjust the incline setting to simulate outdoor running conditions if desired.
- Cool down by gradually reducing speed before stepping off the treadmill.
Technical tips
- Warm up with a brisk walk or light jog for 5-10 minutes before increasing speed.
- Stay hydrated by drinking water before, during, and after your run.
- Use proper running shoes to provide adequate support and cushioning.
- Listen to music or podcasts to make longer runs more enjoyable.
- Monitor your heart rate to ensure you're working within your target zone.
- Vary your workouts by changing speed and incline settings regularly.
- Focus on breathing deeply and rhythmically to maintain endurance.
- Avoid holding onto the handrails as it can disrupt natural running form.
Hip Thrust Smith Machine
The Hip Thrust Smith Machine exercise targets the gluteal muscles, particularly the gluteus maximus, and also engages the hamstrings and core. This exercise is performed using a Smith machine to provide stability and control, allowing for a focused contraction of the glutes.
Muscle focus
Step-by-step cues
- Position a bench perpendicular to the Smith machine. Sit on the ground with your upper back against the bench.
- Roll the bar of the Smith machine to rest above your hips. Use a pad or towel for comfort if needed.
- Plant your feet flat on the floor, shoulder-width apart, with knees bent at approximately 90 degrees.
- Engage your core and drive through your heels to lift your hips upward, extending them fully while keeping your upper back in contact with the bench.
- Squeeze your glutes at the top of the movement, ensuring your body forms a straight line from shoulders to knees.
- Slowly lower your hips back down to the starting position without touching the ground.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure that your feet are positioned correctly to maintain balance and maximize glute activation.
- Keep your chin tucked slightly to maintain a neutral spine throughout the movement.
- Focus on squeezing your glutes at the top of each repetition for maximum engagement.
- Avoid arching your lower back; maintain a strong core to stabilize your torso.
- Control the descent of the bar to prevent it from dropping too quickly, which can reduce effectiveness and increase injury risk.
Wednesday
Recovery
Walk, stretch the forearms and shoulders, and avoid hard gripping work.
Thursday
Triceps and Chest
Triceps and Chest muscle focus
Red marks the primary training focus. Orange marks supporting muscle groups used throughout this session.
Tate Press
The Tate Press is an isolation exercise primarily targeting the triceps brachii. It is performed using dumbbells and involves a unique pressing motion that emphasizes the medial and long heads of the triceps. This exercise is beneficial for building tricep strength and size, and it can be incorporated into upper body or arm-focused workouts.
Muscle focus
Step-by-step cues
- Lie flat on a bench with your feet firmly planted on the floor for stability.
- Hold a dumbbell in each hand with a neutral grip (palms facing each other) and extend your arms straight above your chest.
- Bend your elbows to lower the dumbbells towards your chest, keeping your upper arms stationary and close to your body.
- As you lower the dumbbells, angle them inward so that they come closer together near your chest.
- Press the dumbbells back up by extending your elbows, returning to the starting position with arms fully extended.
- Repeat for the desired number of repetitions, maintaining control throughout the movement.
Technical tips
- Keep your elbows tucked in close to your body to maximize tricep engagement.
- Use a weight that allows you to perform the exercise with proper form and control.
- Focus on a slow and controlled motion, especially during the lowering phase, to increase muscle tension.
- Avoid locking out your elbows at the top of the movement to maintain continuous tension on the triceps.
- Ensure your back remains flat on the bench throughout the exercise to prevent strain.
Knee Push-Up
Push Ups On Knees, also known as modified push-ups, are a beginner-friendly exercise that targets the chest, shoulders, and triceps. This variation reduces the load on the upper body by allowing the knees to remain on the ground, making it an excellent choice for building strength and endurance in those new to push-ups or returning from injury.
Muscle focus
Step-by-step cues
- Start by kneeling on the floor. Place your hands slightly wider than shoulder-width apart on the ground.
- Position your knees together and keep your feet lifted off the ground.
- Engage your core and maintain a straight line from your head to your knees.
- Lower your body by bending your elbows until your chest nearly touches the floor.
- Push through your palms to extend your arms and return to the starting position.
- Repeat for the desired number of repetitions.
Technical tips
- Keep your core tight throughout the movement to maintain proper alignment.
- Ensure that your elbows are at a 45-degree angle to your body as you lower yourself.
- Avoid arching your back; maintain a straight line from head to knees.
- Focus on controlled movements rather than speed to maximize muscle engagement.
- If you experience discomfort in your wrists, try using push-up bars or perform the exercise on a soft surface.
Bent Over Dumbbell Lateral Raise
Bent-over lateral raises target the posterior deltoids, upper back, and trapezius muscles. This exercise is performed by bending at the hips with a neutral spine and lifting weights to the side, focusing on shoulder abduction.
Muscle focus
Step-by-step cues
- Stand with feet shoulder-width apart and hold a dumbbell in each hand.
- Bend at the hips, keeping your back straight and knees slightly bent, until your torso is nearly parallel to the floor.
- Let the dumbbells hang directly below your shoulders with palms facing each other.
- Engage your core and keep your neck in line with your spine.
- Raise the dumbbells out to the sides until your arms are parallel to the floor, keeping a slight bend in your elbows.
- Pause briefly at the top of the movement, then slowly lower the weights back to the starting position.
- 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 squeezing your shoulder blades together at the top of the movement for maximum engagement of the upper back muscles.
- Control the descent of the weights to maximize muscle tension and prevent injury.
- Keep your movements slow and controlled; avoid using momentum to lift the weights.
- Ensure that your head remains in a neutral position by looking at a spot on the floor a few feet in front of you.
JM Press
The JM Press is a hybrid exercise combining elements of the bench press and the tricep extension, specifically targeting the triceps. It is performed with a barbell and is effective for building tricep strength and mass. The movement involves lowering the barbell to a position between a traditional bench press and a skull crusher, emphasizing tricep engagement throughout the lift.
Muscle focus
Step-by-step cues
- Lie flat on a bench with your feet firmly planted on the ground.
- Grip the barbell with a shoulder-width grip, palms facing forward.
- Unrack the barbell and hold it above your chest with arms fully extended.
- Lower the barbell towards your upper chest, bending your elbows while keeping them tucked in close to your body.
- Stop when the barbell is about an inch above your chest or slightly lower, depending on comfort.
- Press the barbell back up by extending your elbows, focusing on using your triceps to drive the movement.
- Repeat for the desired number of repetitions.
Technical tips
- Keep your elbows tucked in to maximize tricep activation and reduce shoulder strain.
- Maintain a controlled tempo throughout the exercise to ensure constant tension on the triceps.
- Avoid flaring your elbows out as this can shift emphasis away from the triceps and increase shoulder involvement.
- Focus on feeling the contraction in your triceps at the top of each repetition.
- Start with a lighter weight to master form before progressing to heavier loads.
- Ensure your wrists remain straight and aligned with your forearms to prevent strain.
Seated Chest Clam
The Seated Chest Clam is an isolation exercise targeting the pectoral muscles, specifically the inner chest. It involves squeezing the chest muscles together while maintaining a seated position, typically using a machine designed for this purpose.
Muscle focus
Step-by-step cues
- Sit on the chest fly machine with your back firmly against the pad.
- Adjust the seat height so that your feet are flat on the floor and your arms are at chest level when gripping the handles.
- Grasp the handles with a neutral grip, keeping your elbows slightly bent.
- Exhale and slowly bring the handles together in front of you by contracting your chest muscles.
- Pause briefly at the peak contraction, ensuring your chest is fully engaged.
- Inhale and slowly return to the starting position, allowing your chest muscles to stretch.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure your back remains pressed against the pad throughout the movement to avoid using momentum.
- Focus on squeezing your chest muscles rather than pushing with your arms.
- Keep your movements controlled and avoid letting the weights slam back into position.
- Adjust the machine settings to ensure a full range of motion without overextending your shoulders.
- Maintain a slight bend in your elbows to reduce strain on the joints.
Landmine Press
The Landmine Press is a compound exercise that targets the shoulders, chest, and triceps. It involves pressing a barbell anchored at one end (landmine) in a diagonal path. This exercise is beneficial for building upper body strength and stability while engaging the core.
Muscle focus
Step-by-step cues
- Position one end of a barbell into a landmine attachment or corner of a room.
- Stand with feet shoulder-width apart, facing the free end of the barbell.
- Grip the barbell with one hand, positioning it at shoulder height with your elbow bent.
- Engage your core and keep your back straight.
- Press the barbell upward and slightly forward until your arm is fully extended.
- Slowly lower the barbell back to the starting position.
- Repeat for the desired number of repetitions, then switch arms.
Technical tips
- Ensure a firm grip on the barbell to maintain control throughout the movement.
- Keep your core engaged to prevent excessive arching of the lower back.
- Maintain a slight bend in your knees to stabilize your stance.
- Focus on pressing the barbell in a controlled manner, avoiding any jerky movements.
- Breathe out as you press the barbell up and inhale as you lower it back down.
- 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.
One-Arm Cable Biceps Curl
The One-Arm Cable Biceps Curl is an isolation exercise targeting the biceps brachii. It involves using a cable machine to provide constant tension throughout the movement, which helps in maximizing muscle engagement and growth. This exercise is performed unilaterally, allowing for focused attention on each arm individually, which can help address muscle imbalances.
Muscle focus
Step-by-step cues
- Attach a single handle to a low pulley on a cable machine.
- Stand facing the machine with your feet shoulder-width apart.
- Grasp the handle with one hand, palm facing forward, and step back slightly to create tension in the cable.
- Keep your elbow close to your torso and your upper arm stationary throughout the movement.
- Exhale as you curl the handle upward by contracting your biceps, bringing your hand towards your shoulder.
- Pause briefly at the top of the movement, ensuring maximum contraction of the biceps.
- Inhale as you slowly lower the handle back to the starting position, maintaining control.
- Complete the desired number of repetitions before switching to the other arm.
Technical tips
- Maintain a slight bend in your knees for stability during the exercise.
- Avoid swinging your body or using momentum; focus on controlled movements.
- Keep your wrist straight and avoid bending it during the curl to prevent strain.
- Ensure that your shoulder remains relaxed and does not lift during the curl.
- Focus on squeezing your biceps at the top of the movement for optimal contraction.
- Perform the exercise slowly to increase time under tension and enhance muscle growth.
EZ-Bar Seated Triceps Extension
The EZ Bar Seated Triceps Extension is an isolation exercise targeting the triceps brachii muscles. It involves extending the elbows to lift the weight overhead, emphasizing the long head of the triceps. This exercise is performed while seated, providing stability and allowing for a focused contraction of the triceps.
Muscle focus
Step-by-step cues
- Sit on a bench with back support, keeping your feet flat on the floor.
- Grip an EZ bar with both hands using a pronated grip (palms facing forward), hands shoulder-width apart.
- Lift the bar overhead until your arms are fully extended, keeping your elbows close to your head.
- Inhale and slowly lower the bar behind your head by bending your elbows, maintaining a controlled motion.
- Exhale and extend your arms back to the starting position by contracting your triceps.
- Repeat for the desired number of repetitions.
Technical tips
- Keep your core engaged to maintain stability throughout the exercise.
- Avoid flaring your elbows outward; keep them close to your head to target the triceps effectively.
- Use a weight that allows you to perform the exercise with proper form without straining.
- Focus on a slow and controlled movement to maximize muscle engagement.
- Ensure that your back remains straight and supported by the bench at all times.
Farmer Walk
The Farmer Walk is a strength and conditioning exercise that involves walking while holding heavy weights in each hand. It primarily targets the forearms, grip strength, shoulders, traps, core, and legs. This exercise mimics the action of carrying heavy loads, making it functional and beneficial for overall strength development.
Muscle focus
Step-by-step cues
- Select a pair of heavy dumbbells or kettlebells that you can carry comfortably for a set distance or time.
- Stand with your feet shoulder-width apart and the weights resting at your sides.
- Engage your core muscles to maintain a straight posture.
- Lift the weights off the ground by extending your hips and knees while keeping your back straight.
- Begin walking forward at a steady pace, maintaining an upright posture and keeping your shoulders back.
- Continue walking for the desired distance or time, focusing on maintaining control over the weights.
- Once completed, carefully lower the weights back to the ground by bending your knees and hips.
Technical tips
- Start with lighter weights to perfect your form before progressing to heavier loads.
- Keep your head up and eyes forward to help maintain proper posture during the walk.
- Focus on squeezing your shoulder blades together to prevent rounding of the shoulders.
- Engage your core throughout the exercise to support your lower back and maintain stability.
- Breathe steadily and avoid holding your breath; exhale as you take steps forward.
- Ensure that you have enough space to walk safely without obstacles in your path.
- If you experience any discomfort in your lower back, reassess your form or reduce the weight.
Dumbbell Biceps Curl
The Dumbbell Biceps Curl is an isolation exercise targeting the biceps brachii muscle. It involves flexing the elbow to lift a dumbbell, emphasizing muscle contraction and control. This exercise is fundamental for building arm strength and size.
Muscle focus
Step-by-step cues
- Stand upright with your feet shoulder-width apart, holding a dumbbell in each hand with an underhand grip (palms facing forward).
- Keep your elbows close to your torso and your upper arms stationary throughout the movement.
- Exhale and curl the weights upward by contracting your biceps, keeping your wrists straight.
- Continue lifting until your biceps are fully contracted and the dumbbells are at shoulder level.
- Pause briefly at the top of the movement, squeezing your biceps.
- Inhale and slowly lower the dumbbells back to the starting position, fully extending your arms.
- Repeat for the desired number of repetitions.
Technical tips
- Focus on keeping your elbows stationary to maximize bicep engagement.
- Avoid swinging or using momentum to lift the weights; control is key.
- Maintain a straight wrist position to prevent strain.
- Engage your core to stabilize your body during the exercise.
- Perform the movement slowly to increase time under tension for better muscle growth.
- Choose a weight that allows you to perform the exercise with proper form for all repetitions.
Standing Overhead Barbell Triceps Extension
The Standing Overhead Barbell Triceps Extension is an isolation exercise targeting the triceps brachii. It involves lifting a barbell overhead and extending the arms fully to engage the triceps, promoting muscle growth and strength in the upper arm.
Muscle focus
Step-by-step cues
- Stand with your feet shoulder-width apart, holding a barbell with both hands using an overhand grip.
- Lift the barbell overhead, keeping your elbows close to your head and arms fully extended.
- Inhale and slowly lower the barbell behind your head by bending your elbows, keeping them stationary.
- Exhale and extend your arms back to the starting position by contracting your triceps.
- Repeat for the desired number of repetitions, maintaining control throughout the movement.
Technical tips
- Keep your core engaged to maintain balance and prevent arching your back.
- Ensure that your elbows remain close to your head to maximize triceps engagement.
- Use a weight that allows you to perform the exercise with proper form without straining.
- Perform the movement slowly and with control to avoid using momentum.
- Focus on feeling the stretch in your triceps as you lower the barbell and the contraction as you lift it.
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.
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.
