Bodybuilding

How To Get Bigger Arms In Four Weeks

Workout 1: Chest And Triceps

1 Incline bench press

Sets 5 Reps 8 Tempo 2110 Rest 60sec

Lie on an incline bench, holding a bar with an overhand grip with your hands slightly wider than shoulder-width apart and arms straight. Brace your core and press your feet into the ground, then lower the bar towards your chest. Press it back up to the start.

Triceps dip



Sets 5 Reps 8 Tempo 2010 Rest 60sec

Grip rings or parallel bars with your arms straight. Keeping your chest up, bend your elbows to lower your body as far as your shoulders allow. Press back up powerfully to return to the start.

3 Hammer-grip dumbbell bench press



Sets 4 Reps 12-15 Tempo 2010 Rest 45sec

Lie on a flat bench, holding dumbbells by your shoulders with palms facing. Drive your feet into the floor and press the weights straight up, then lower them slowly back to the start.

Dumbbell triceps extension

Dumbbell triceps extension

Sets 4 Reps 12-15 Tempo 2010 Rest 45sec

Stand tall holding a dumbbell in each hand over your head, with arms straight. Keeping your chest up, core braced and elbows pointing up, lower the weights behind your head, then raise them back to the start.

Diamond press-up



Diamond press-up

Sets 4 Reps 12-15 Tempo 2010 Rest 45sec

Start in a press-up position but with your thumbs and index fingers touching to form a diamond. Keeping your hips up and core braced, bend your elbows to lower your chest towards the floor. Push down through your hands to return to the start.



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