Bodybuilding

How To Get Bigger Arms In Four Weeks

Workout 2: Back And Biceps

Pull-up



Superset workout one: 1B Pull-up

Sets 5 Reps 8 Tempo 2011 Rest 60sec

Hold a pull-up bar using an overhand grip with hands slightly wider than shoulder-width apart. Brace your core, then pull yourself up until your chest touches the bar. Lower until your arms are straight again.

Chin-up

Chin-up

Sets 5 Reps 8 Tempo 2011 Rest 60sec

Hold a chin-up bar using an underhand grip, hands shoulder-width apart. Brace your core, then pull yourself up until your chin is higher than the bar, keeping your elbows tucked in to your body. Lower until your arms are straight again.

Barbell biceps curl



Barbell biceps curl

Sets 4 Reps 12 Tempo 2011 Rest 45sec

Hold a barbell with an underhand grip with your hands shoulder-width apart. Keeping your chest up, core braced and elbows tucked in to your sides, curl the bar up to your chest, squeezing your biceps as you go. Lower it back to the start.

4 Reverse-grip bent-over row



Reverse-grip bent-over row

Sets 4 Reps 12 Tempo 2011 Rest 45sec

Hold a bar using a shoulder-width underhand grip just outside of your legs. Bend your knees slightly then bend forwards, hingeing at the hips and keeping your shoulder blades back. Pull the bar up towards your abs, leading with your elbows, then lower it back to the start.

Dumbbell biceps curl



Dumbbell biceps curl

Sets 4 Reps 12-15 Tempo 2011 Rest 45sec

Hold dumbbells by your sides with straight arms, palms facing forwards. Keeping your chest up, core braced and elbows tucked in to your sides, curl the weights up, squeezing your biceps as you go, then lower them back to the start.



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