4-Week Bigger Arms Program: Biceps and Triceps Focus: Progression Cycle 9
A focused arm-building cycle with intelligent pulling, pressing and direct biceps, triceps and forearm work.
How to use this plan
Follow the days in order, log every working set, and finish each set with one to three good repetitions still available. Use the exercise animations to learn the movement and open the video when you need a full demonstration.
Monday
Biceps and Back
Biceps and Back muscle focus
Red marks the primary training focus. Orange marks supporting muscle groups used throughout this session.
Dumbbell Cross Body Hammer Curl
The Dumbbell Cross Body Hammer Curl is an isolation exercise targeting the brachialis, brachioradialis, and biceps brachii muscles. This variation emphasizes the forearms and the outer head of the biceps, promoting arm strength and muscle balance.
Muscle focus
Step-by-step cues
- Stand upright with feet shoulder-width apart, holding a dumbbell in each hand with a neutral grip (palms facing each other).
- Keep your elbows close to your torso and your shoulders relaxed.
- Starting with the right arm, curl the dumbbell across your body towards the left shoulder while keeping your upper arm stationary.
- Squeeze the biceps at the top of the movement and pause briefly.
- Slowly lower the dumbbell back to the starting position.
- Repeat with the left arm, curling towards the right shoulder.
- Continue alternating arms for the desired number of repetitions.
Technical tips
- Maintain a controlled motion throughout the exercise to maximize muscle engagement.
- Avoid swinging or using momentum to lift the weights; focus on isolating the biceps and forearms.
- Keep your core engaged to maintain balance and prevent unnecessary movement.
- Breathe out as you lift the dumbbell and inhale as you lower it.
- Start with a lighter weight to ensure proper form before progressing to heavier weights.
Dumbbell Incline Chest Supported Lateral Raises
The Dumbbell Incline Chest Supported Lateral Raise is an isolation exercise targeting the lateral deltoids. It involves lying face down on an incline bench, which provides support and stability, minimizing momentum and maximizing shoulder engagement. This exercise is effective for building shoulder width and improving overall shoulder aesthetics.
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 planted on the ground.
- Extend your arms down towards the floor, keeping a slight bend in your elbows.
- Engage your core and lift the dumbbells out to the sides until your arms are parallel to the floor.
- Pause briefly at the top of the movement, focusing on squeezing your shoulder blades together.
- Slowly lower the dumbbells back to the starting position.
- Repeat for the desired number of repetitions.
Technical tips
- Keep your neck in a neutral position to avoid strain.
- Focus on controlled movements to maximize muscle engagement.
- Avoid using momentum; lift with your shoulders, not your back or arms.
- Maintain a slight bend in the elbows throughout the exercise to protect your joints.
- Exhale as you lift the weights and inhale as you lower them.
- Start with lighter weights to ensure proper form before progressing to heavier dumbbells.
One-Arm Wrist Curl Dumbbell
The Dumbbell One Arm Wrist Curl is an isolation exercise targeting the forearm muscles, specifically the wrist flexors. It helps in developing grip strength and forearm size. This exercise is performed with a single dumbbell, allowing for focused contraction and control of the wrist flexor muscles.
Muscle focus
Step-by-step cues
- Sit on a bench with your feet flat on the floor, holding a dumbbell in one hand.
- Rest your forearm on your thigh or a bench, with your wrist hanging over the edge and your palm facing upward.
- Grip the dumbbell firmly and allow your wrist to extend downward, lowering the weight slowly.
- Curl the dumbbell upward by flexing your wrist, squeezing at the top of the movement.
- Lower the dumbbell 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 forearm stationary and only move your wrist to ensure proper isolation of the wrist flexors.
- Use a moderate weight that allows you to perform the exercise with good form throughout all repetitions.
- Focus on a slow and controlled motion to maximize muscle engagement and avoid injury.
- Breathe steadily throughout the exercise; exhale as you curl the weight up and inhale as you lower it.
- Ensure that your grip on the dumbbell is firm but not overly tight to prevent unnecessary tension in the forearm.
Band Biceps Curl
The Band Biceps Curl is an isolation exercise targeting the biceps brachii using a resistance band. This exercise helps in building strength and muscle endurance in the biceps, offering a variable resistance throughout the range of motion.
Muscle focus
Step-by-step cues
- Stand with your feet shoulder-width apart, placing the middle of the resistance band under your feet.
- Hold the handles or ends of the band with an underhand grip, palms facing forward, and arms fully extended by your sides.
- Keep your elbows close to your torso and maintain a slight bend in your knees.
- Exhale as you curl the band upwards by bending at the elbows, keeping your upper arms stationary.
- Continue curling until your biceps are fully contracted and the handles are at shoulder level.
- Pause briefly at the top of the movement, squeezing your biceps.
- Inhale as you slowly lower the handles back to the starting position, maintaining control over the band’s tension.
Technical tips
- Ensure your elbows remain close to your body throughout the exercise to maximize bicep engagement.
- Focus on a slow and controlled movement to increase muscle tension and effectiveness.
- Avoid using momentum; keep your movements smooth and deliberate.
- Adjust the band's tension by changing your stance width or using a different resistance level band.
- Keep your core engaged to maintain balance and stability during the exercise.
One-Arm Cable Row
The Single Arm Chest Supported Row Cable is an isolation exercise targeting the upper back muscles, particularly the latissimus dorsi, rhomboids, and trapezius. This exercise is performed using a cable machine with a bench set at an incline to support the chest, allowing for a focused contraction of the back muscles while minimizing strain on the lower back.
Muscle focus
Step-by-step cues
- Set an adjustable bench to a 30-45 degree incline in front of a cable machine.
- Attach a single handle to the low pulley of the cable machine.
- Lie face down on the bench with your chest supported and feet firmly planted on the ground.
- Grab the handle with one hand, keeping your arm extended and shoulder relaxed.
- Pull the handle towards your hip, squeezing your shoulder blade towards your spine.
- Pause briefly at the top of the movement for maximum contraction.
- Slowly extend your arm back to the starting position under control.
- Complete the desired number of repetitions before switching arms.
Technical tips
- Ensure your chest remains in contact with the bench throughout the exercise to maintain stability.
- Focus on pulling with your back muscles rather than your arm to maximize engagement of the target muscles.
- Keep your movements slow and controlled to enhance muscle activation and reduce injury risk.
- Avoid rotating your torso; keep it stable to isolate the back muscles effectively.
- Exhale as you pull the handle towards you and inhale as you return to the starting position.
Wrist Push-Up
The Wrist Push Up is a bodyweight exercise that targets the forearms and wrists, enhancing strength and flexibility in these areas. It is performed with the back of the hands on the ground, requiring balance and control. This exercise is beneficial for athletes looking to improve wrist stability and forearm endurance.
Muscle focus
Step-by-step cues
- Begin by kneeling on the floor, placing your hands on the ground with the backs of your hands facing down and fingers pointing towards your body.
- Ensure your wrists are directly under your shoulders and your knees are under your hips.
- Engage your core to maintain a straight line from your head to your knees.
- Slowly lower your chest towards the floor by bending your elbows, keeping your wrists stable.
- Pause briefly at the bottom, then push through the backs of your hands to return to the starting position.
- Repeat for the desired number of repetitions.
Technical tips
- Warm up your wrists thoroughly before attempting this exercise to prevent injury.
- Start with a small range of motion if you are new to wrist push ups, gradually increasing as you build strength.
- Focus on maintaining control throughout the movement to maximize effectiveness and safety.
- Keep your elbows close to your body to reduce strain on the wrists.
- If you experience discomfort, try adjusting the angle of your hands or reduce the number of repetitions.
Tuesday
Legs and Core
Legs and Core muscle focus
Red marks the primary training focus. Orange marks supporting muscle groups used throughout this session.
Broad Jump
The Broad Jump is a plyometric exercise that focuses on developing explosive power in the lower body, particularly targeting the quadriceps, hamstrings, glutes, and calves. It involves jumping forward as far as possible from a standing position, emphasizing both strength and coordination.
Muscle focus
Step-by-step cues
- Stand with your feet shoulder-width apart and your arms at your sides.
- Bend your knees slightly and push your hips back into a quarter squat position.
- Swing your arms backward to generate momentum.
- Explosively jump forward as far as you can, swinging your arms forward and extending your legs.
- Land softly on the balls of your feet with your knees slightly bent to absorb the impact.
- Reset your position and repeat for the desired number of repetitions.
Technical tips
- Focus on using your arms to generate additional momentum during the jump.
- Engage your core throughout the movement to maintain balance and control.
- Ensure a soft landing by bending your knees upon impact to reduce stress on the joints.
- Practice proper form by keeping your chest up and looking forward during the jump.
- Start with shorter jumps to perfect technique before attempting maximum distance.
Seated Band Hip Abduction
The Seated Band Hip Abduction is an exercise targeting the gluteus medius and minimus muscles. It involves using a resistance band to provide tension, helping to strengthen and stabilize the hips. This exercise is beneficial for improving hip mobility, enhancing athletic performance, and preventing injuries.
Muscle focus
Step-by-step cues
- Sit on a bench or chair with your feet flat on the floor, hip-width apart.
- Place a resistance band around your legs, just above your knees.
- Keep your back straight and engage your core muscles.
- Slowly push your knees outward against the resistance of the band, keeping your feet stationary.
- Hold the position for a moment, then slowly return to the starting position.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure the resistance band is tight enough to provide adequate tension throughout the movement.
- Focus on maintaining a straight back and engaged core to prevent leaning forward or backward.
- Perform the movement slowly and with control to maximize muscle activation.
- Keep your feet flat on the ground and avoid lifting your heels during the exercise.
- Start with a lighter resistance band if you are new to this exercise and gradually increase as you become stronger.
Bicycle Crunches
Bicycle Crunches are a core exercise targeting the rectus abdominis and obliques. This dynamic movement mimics a pedaling motion while engaging the abdominal muscles, promoting strength and endurance in the core region.
Muscle focus
Step-by-step cues
- Lie flat on your back on a mat with your lower back pressed to the ground.
- Place your hands behind your head, elbows wide, without pulling on your neck.
- Lift your knees to a 90-degree angle, keeping your feet off the ground.
- Engage your core and lift your shoulder blades off the mat.
- Simultaneously extend your right leg out while bringing your right elbow towards your left knee.
- Switch sides by extending your left leg and bringing your left elbow towards your right knee.
- Continue alternating sides in a controlled manner, simulating a pedaling motion.
- Perform for the desired number of repetitions or time.
Technical tips
- Focus on slow and controlled movements to maximize muscle engagement.
- Keep your lower back pressed against the mat to avoid strain.
- Avoid pulling on your neck with your hands; use your core to lift.
- Ensure that your elbows stay wide and do not collapse inward.
- Maintain steady breathing throughout the exercise for better endurance.
- Visualize pedaling a bicycle to help coordinate the movement.
Dumbbell Split Squat
The Dumbbell Split Squat is a unilateral lower-body exercise that targets the quadriceps, hamstrings, glutes, and calves. It enhances balance, stability, and strength by isolating each leg individually. This exercise is performed with a dumbbell in each hand, allowing for increased resistance and muscle engagement.
Muscle focus
Step-by-step cues
- Stand upright with your feet hip-width apart, holding a dumbbell in each hand at your sides.
- Step one foot forward into a lunge position, ensuring your feet are staggered and hip-width apart.
- Lower your back knee towards the ground by bending both knees until your front thigh is parallel to the floor.
- Ensure your front knee is directly above your ankle and does not extend past your toes.
- Push through the heel of your front foot to return to the starting position.
- Repeat for the desired number of repetitions before switching legs.
Technical tips
- Keep your torso upright throughout the movement to maintain balance.
- Engage your core muscles to stabilize your body during the exercise.
- Focus on keeping your front knee aligned with your toes to prevent injury.
- Control the descent and ascent to maximize muscle engagement and effectiveness.
- Start with lighter weights to perfect your form before progressing to heavier dumbbells.
Seated Figure 4 Stretch
The Seated Figure 4 Stretch is a flexibility exercise targeting the hip and gluteal muscles. It helps improve hip mobility and can alleviate lower back tension. This stretch is performed while seated, making it accessible and easy to integrate into a workout routine.
Muscle focus
Step-by-step cues
- Sit on the floor with your legs extended straight in front of you.
- Bend your right knee and place your right ankle over your left knee, forming a 'figure 4' shape with your legs.
- Keep your back straight and gently lean forward from the hips, bringing your chest towards your legs.
- Hold the stretch for 20-30 seconds, feeling the stretch in your right hip and glute.
- Switch legs and repeat the stretch on the opposite side.
Technical tips
- Maintain a straight back to avoid straining your lower back.
- If you feel discomfort in your knee, adjust the position of your foot or reduce the forward lean.
- Focus on deep breathing to enhance relaxation and increase the effectiveness of the stretch.
- Ensure both sit bones remain grounded to maintain balance and proper form.
- Perform this stretch after a workout when muscles are warm for better flexibility gains.
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.
Cable Cross Triceps Extension
The Cable Cross Triceps Extension is an isolation exercise targeting the triceps brachii. It involves extending the arms while holding cable handles, focusing on the contraction of the triceps. This exercise helps in building strength and definition in the upper arm.
Muscle focus
Step-by-step cues
- Attach handles to the high pulleys of a cable crossover machine.
- Stand in the center of the machine with feet shoulder-width apart.
- Grasp each handle with an overhand grip and extend your arms out to the sides, keeping them parallel to the floor.
- Step slightly forward to create tension in the cables.
- With elbows slightly bent, bring your hands together in front of you by extending your elbows, focusing on squeezing your triceps.
- Slowly return to the starting position with control, maintaining tension in the triceps.
- Repeat for the desired number of repetitions.
Technical tips
- Keep your core engaged to maintain balance and stability throughout the movement.
- Avoid locking your elbows at full extension to protect your joints.
- Focus on a slow and controlled motion to maximize muscle engagement.
- Ensure that your shoulders remain stable and do not rise during the exercise.
- Adjust the weight so that you can perform the exercise with proper form for all repetitions.
Cross Body One-Arm Strength Press
The Cross Body One-Arm Strength Press is a unilateral exercise targeting the shoulders, chest, and triceps. It involves pressing a dumbbell across the body, engaging core stability and enhancing shoulder mobility. This exercise is beneficial for improving muscular balance and coordination.
Muscle focus
Step-by-step cues
- Stand with feet shoulder-width apart, holding a dumbbell in one hand at shoulder height.
- Engage your core and keep your back straight throughout the movement.
- Press the dumbbell across your body towards the opposite side, extending your arm fully.
- Pause briefly at the top of the movement, ensuring full extension and control.
- Slowly return to the starting position, maintaining tension in your muscles.
- Complete the desired number of repetitions before switching to the other arm.
Technical tips
- Keep your core tight to prevent twisting or leaning during the press.
- Focus on a controlled movement rather than using momentum to lift the weight.
- Ensure your wrist remains in a neutral position to avoid strain.
- Start with a lighter weight to master the form before progressing to heavier loads.
- Maintain a steady breathing pattern; exhale as you press and inhale as you return.
- Use a mirror or ask for feedback to ensure proper alignment and technique.
Smith Seated Behind Neck Press
The Smith Seated Behind Neck Press is a shoulder exercise performed using a Smith machine. It targets the deltoid muscles, particularly the posterior and lateral heads, as well as engaging the triceps and upper back muscles. This exercise provides a controlled movement path, reducing the need for stabilization and allowing for focused muscle engagement.
Muscle focus
Step-by-step cues
- Adjust the seat height of the Smith machine so that the barbell is at shoulder level when seated.
- Sit on the bench with your back straight and feet flat on the floor.
- Grip the barbell slightly wider than shoulder-width with your palms facing forward.
- Unrack the bar by pushing it up slightly and moving it forward to clear the hooks.
- Lower the bar slowly behind your head until it is just above your shoulders.
- Press the bar back up to the starting position, fully extending your arms but avoiding locking your elbows.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure your back remains straight and pressed against the bench throughout the movement to prevent injury.
- Keep your core engaged to maintain stability and support your lower back.
- Avoid lowering the bar too far down to prevent shoulder strain; stop when your elbows are at about a 90-degree angle.
- Use a controlled tempo both when lowering and pressing the bar to maximize muscle engagement.
- Start with a lighter weight to focus on proper form before increasing resistance.
- Breathe in as you lower the bar and exhale as you press it back up.
One-Arm Dumbbell Seated Kickback
The Dumbbell Seated One Arm Kickback is an isolation exercise targeting the triceps. It involves extending the arm behind the body while seated, using a dumbbell for resistance. This exercise emphasizes the long head of the triceps and helps improve arm definition and strength.
Muscle focus
Step-by-step cues
- Sit on the edge of a bench with your feet flat on the floor.
- Hold a dumbbell in one hand, palm facing your torso.
- Bend forward at the hips, keeping your back straight and core engaged.
- Tuck your upper arm close to your side, with your elbow bent at 90 degrees.
- Keeping your upper arm stationary, extend your forearm backward until your arm is fully extended.
- Pause briefly at the top of the movement, squeezing your triceps.
- Slowly return to the starting position by bending your elbow.
- Complete the desired number of repetitions before switching arms.
Technical tips
- Keep your back straight and avoid rounding your shoulders to maintain proper form.
- Focus on moving only your forearm; keep your upper arm stationary throughout the exercise.
- Use a controlled motion to maximize muscle engagement and reduce momentum.
- Start with a lighter weight to master the form before progressing to heavier dumbbells.
- Ensure that you fully extend your arm to engage the triceps completely.
- Maintain a neutral wrist position to prevent strain or injury.
Korean Dip
The Korean Dip is an advanced bodyweight exercise that targets the triceps, shoulders, and chest. It involves a unique movement pattern that requires significant upper body strength and stability. This exercise is typically performed on parallel bars and is known for its dynamic transition from a dip to a horizontal hold.
Muscle focus
Step-by-step cues
- Begin by positioning yourself between parallel bars, gripping them firmly with your palms facing inward.
- Lift your body off the ground by straightening your arms, ensuring your shoulders are directly above your wrists.
- Lower your body by bending your elbows until your upper arms are parallel to the ground.
- As you reach the bottom of the dip, lean forward and extend your legs behind you, transitioning into a horizontal position.
- Hold this position briefly, engaging your core and maintaining a straight line from head to heels.
- Return to the starting position by reversing the movement, bringing your legs back under you and pushing up through your arms.
Technical tips
- Focus on maintaining control throughout the movement to prevent swinging.
- Engage your core muscles to stabilize your body during the transition phase.
- Keep your elbows close to your body to maximize tricep engagement.
- Practice on lower bars initially if you're new to this exercise to build confidence and strength.
- Ensure proper warm-up of shoulders and wrists before attempting the Korean Dip to reduce injury risk.
Dumbbell Alternate Hammer Front Raise
The Dumbbell Standing Alternate Hammer Front Raise is an isolation exercise targeting the anterior deltoids, with secondary engagement of the lateral deltoids, upper pectorals, and trapezius. This exercise involves lifting dumbbells in a hammer grip position alternately in front of the body, enhancing shoulder strength and stability.
Muscle focus
Step-by-step cues
- Stand with your feet shoulder-width apart and hold a dumbbell in each hand with a neutral grip (palms facing each other).
- Keep your arms fully extended at your sides with a slight bend in the elbows.
- Engage your core and maintain a straight back throughout the movement.
- Raise one dumbbell in front of you to shoulder height while keeping your palm facing inward.
- Lower the dumbbell back to the starting position in a controlled manner.
- Simultaneously, raise the opposite dumbbell to shoulder height as you lower the first one.
- Continue alternating arms for the desired number of repetitions.
Technical tips
- Focus on controlled movements to maximize muscle engagement and prevent injury.
- Avoid swinging or using momentum to lift the weights; maintain strict form.
- Keep your shoulders down and relaxed to prevent tension in the neck.
- Exhale as you lift the dumbbell and inhale as you lower it.
- Start with lighter weights to master form before progressing to heavier loads.
- Ensure your wrists remain neutral and aligned with your forearms throughout the exercise.
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.
Bar Cable Biceps Curl
The Bar Cable Biceps Curl is an isolation exercise targeting the biceps brachii, utilizing a cable machine to maintain constant tension throughout the movement. This exercise is effective for building bicep strength and size, and it allows for a controlled range of motion.
Muscle focus
Step-by-step cues
- Attach a straight or EZ-curl bar to the low pulley of a cable machine.
- Stand facing the machine with feet shoulder-width apart.
- Grasp the bar with an underhand grip, hands shoulder-width apart.
- Keep your elbows close to your torso and your back straight.
- Exhale and curl the bar towards your shoulders by flexing your elbows.
- Pause briefly at the top of the movement, ensuring maximum contraction.
- Inhale and slowly lower the bar back to the starting position, fully extending your arms.
Technical tips
- Maintain a steady posture and avoid swinging your body to lift the weight.
- Focus on using only your biceps to move the weight; keep your shoulders relaxed.
- Control the movement during both the lifting and lowering phases to maximize muscle engagement.
- Adjust the weight so you can perform the exercise with proper form for all repetitions.
- Keep your wrists straight to avoid unnecessary strain and ensure effective targeting of the biceps.
Knee Close Grip Push-Up
The Close Grip Push Up On Knees is a bodyweight exercise targeting the triceps, chest, and shoulders. By performing this variation on your knees, you reduce the load, making it suitable for beginners or as a warm-up for more advanced athletes.
Muscle focus
Step-by-step cues
- Start in a kneeling position on the floor. Place your hands directly under your shoulders with fingers facing forward and thumbs almost touching.
- Engage your core and keep your back straight from head to knees.
- Lower your chest towards the floor by bending your elbows, keeping them close to your body.
- Pause briefly when your chest is just above the ground.
- Push through your palms to straighten your arms and return to the starting position.
- Repeat for the desired number of repetitions.
Technical tips
- Keep your elbows tucked in close to your body throughout the movement to maximize triceps engagement.
- Maintain a straight line from head to knees to avoid arching or sagging your back.
- Focus on controlled movements; avoid dropping quickly to ensure muscle activation and prevent injury.
- Breathe in as you lower yourself and exhale as you push back up.
- If you experience wrist discomfort, try performing the exercise on a soft surface or using push-up bars.
Barbell Reverse Grip Forearm Curl
The Barbell Reverse Grip Forearm Curl targets the forearm extensors, focusing on the muscles responsible for wrist extension. This exercise enhances grip strength and forearm development, crucial for overall arm strength and stability.
Muscle focus
Step-by-step cues
- Stand upright with feet shoulder-width apart, holding a barbell with an overhand grip (palms facing down).
- Position your hands shoulder-width apart on the barbell.
- Keep your elbows close to your torso and allow the barbell to hang at arm's length in front of you.
- Inhale and slowly curl the barbell upwards by extending your wrists, keeping your forearms stationary.
- Pause briefly at the top of the movement, ensuring maximum contraction in the forearms.
- Exhale and gradually lower the barbell back to the starting position.
- Repeat for the desired number of repetitions.
Technical tips
- Maintain a firm grip on the barbell throughout the exercise to maximize engagement of the forearm muscles.
- Focus on controlled movements to prevent using momentum and ensure proper muscle activation.
- Keep your elbows stationary to isolate the forearm muscles effectively.
- Avoid using excessive weight that compromises form; prioritize technique over load.
- Incorporate this exercise into your routine to improve grip strength, which is beneficial for other lifts.
One-Arm Dumbbell Preacher Curl
The One Arm Dumbbell Preacher Curl is an isolation exercise targeting the biceps brachii. It involves curling a dumbbell with one arm while the upper arm is supported on a preacher bench, allowing for a full range of motion and minimizing momentum. This exercise emphasizes the peak contraction of the biceps and helps in developing arm strength and size.
Muscle focus
Step-by-step cues
- Sit on a preacher bench with your feet flat on the floor and your chest against the pad.
- Hold a dumbbell in one hand with an underhand grip, arm fully extended, and place your upper arm on the bench pad.
- Keep your wrist straight and your elbow stationary throughout the movement.
- Curl the dumbbell upward by contracting your biceps until your forearm is vertical or slightly beyond.
- Pause briefly at the top of the movement to maximize contraction.
- Slowly lower the dumbbell back to the starting position, fully extending your arm.
- Repeat for the desired number of repetitions before switching arms.
Technical tips
- Ensure your upper arm remains in contact with the pad to isolate the biceps effectively.
- Use a controlled motion to prevent using momentum, focusing on muscle contraction.
- Avoid swinging or jerking movements to maintain tension on the biceps throughout.
- Start with a lighter weight to master form before progressing to heavier dumbbells.
- Breathe out while curling up and inhale while lowering the dumbbell.
- Keep your core engaged to maintain stability during the exercise.
Assisted Machine Dips
Assisted Machine Dips target the triceps, chest, and shoulders. This exercise is performed on a dip machine with adjustable weight assistance, allowing for controlled movement and gradual strength development. It is suitable for beginners who may not yet have the strength to perform unassisted dips.
Muscle focus
Step-by-step cues
- Adjust the weight stack to provide the desired level of assistance.
- Step onto the machine platform and grip the handles firmly.
- Position your knees on the knee pad or foot platform, ensuring your body is upright.
- Lower your body by bending your elbows until your upper arms are parallel to the floor.
- Press through your palms to extend your arms and return to the starting position.
- Repeat for the desired number of repetitions, maintaining control throughout.
Technical tips
- Ensure a full range of motion by lowering until your upper arms are parallel to the ground.
- Keep your core engaged to maintain stability and prevent swinging.
- Focus on a slow, controlled descent and ascent to maximize muscle engagement.
- Adjust the assistance level as you gain strength to continue challenging your muscles.
- Avoid locking out your elbows at the top of the movement to keep tension on the muscles.
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.
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.
