Contents
Primary goal: gaining muscle mass
A type: split
Preparation level: elementary
Number of workouts per week: 2
Necessary equipment: barbell, EZ barbell, dumbbells, exercise equipment
Audience: men and women
Author: Justin Waltering
A unique 4 week workout program designed to work out your biceps and triceps intensely. The technique, authored by expert in the field of body transformation Justin Voltering, will help you tighten your lagging arms and make them muscular and prominent.
Training program: description
Looking for a training technique that will become a real anabolic reactor for biceps and triceps? You can stop searching! We all know how important it is to train your legs, chest, shoulders and back with maximum intensity, but at the same time, every regular at the gym wants to pump up those muscles that he first sees in the mirror – arms! These workouts will help you grow out of your T-shirts and forget about loose sleeves in 4 weeks.
Split
Training frequency is the key to success when it comes to working on lagging muscle groups, so you will need to adjust your training program. Your arms are able to handle more training sessions, and therefore we will schedule two workouts with an accentuated study of biceps and triceps. Well, to give your muscles time to rest, you should plan your remaining workouts as follows:
- Day 1: First hand workout
- Day 2: Legs
- Day 3: Rest
- Day 4: Chest and shoulders
- Day 5: Second hand workout
- Day 6: Rest
- Day 7: Back
Don’t worry, your pecs and shoulders won’t atrophy without your own training day. One workout per week leaves a lot of time and energy for one or two options, overhead presses and a few different details of the dumbbell arms and side extensions. By putting these target groups on one day, you leave more time not only for additional arm workout, but also for a full one – two factors that are critical to forcing maximum muscle growth!
On back and leg days, train as usual:,,, deadlifts, etc. In short, do the same exercises as always. These training sessions should be extremely intense, especially the back muscles. Your arms won’t grow if you don’t develop overall strength and body mass, so don’t think that you can devote an entire week to flexion and extension and forget about the rest of the muscle groups.
Example of a training schedule
Now to the point, here’s a plan for two hand workouts that you will be doing in this 4-week program. Before starting any serious work, warm up, doing 50-100 flexions and extensions with very light weight, and only then move on to the main part. Remember, you don’t have to tire your muscles before starting a real workout, you just need to speed up muscle blood flow before lifting a really heavy working weight.
Week 1
1 training
Superset:
3 approach to 20 repetitions
3 approach to 20 repetitions
Do as many sets as needed to complete 50 reps:
1 approach on 50 repetitions
Use cheating:
3 approach to 10 repetitions
2 training
Use the rest-pause method:
1 approach on 20 repetitions
Use the rest-pause method:
1 approach on 30 repetitions
Superset (use one weight and aim for muscle failure between 10-20 reps):
3 approach to 15 repetitions
3 approach to 15 repetitions
Normal execution:
3 approach to 12 repetitions
3 approach to Max. repetitions
Week 2
1 training
3 approach to 8 repetitions
3 approach to 10 repetitions
Superset:
4 approach to 20 repetitions
4 approach to 20 repetitions
Superset:
3 approach to 12 repetitions
3 approach to 12 repetitions
2 training
3 approach to 12 repetitions
3 approach to 12 repetitions
Superset:
3 approach to 20 repetitions
3 approach to 20 repetitions
Superset:
4 approach to 10 repetitions
4 approach to 10 repetitions
Week 3
1 training
4 approach to 5 repetitions
4 approach to Max. repetitions
Superset:
5 approaches to 15 repetitions
5 approaches to 15 repetitions
2 training
Use a tight grip, start each rep with a full stop:
5 approaches to 5 repetitions
Use the same weight on all sets:
3 approach to 15, max., Max. repetitions
Superset:
5 approaches to 20 repetitions
5 approaches to 20 repetitions
Week 4
1 training
5 approaches to 10 repetitions
5 approaches to Max. repetitions
Superset:
3 approach to 20 repetitions
3 approach to 20 repetitions
Superset:
4 approach to 20 repetitions
4 approach to 20 repetitions
2 training
Dropset. Do the exercise with a weight for 5 repetitions, lose half of the weight and do maximum reps without rest, then lose weight completely and do maximum reps again:
1 approach on 5 repetitions
Use the rest-pause method:
1 approach on 20 repetitions
Superset:
3 approach to 15 repetitions
3 approach to 15 repetitions
Superset:
3 approach to 15 repetitions
3 approach to 15 repetitions
Eat to Grow!
No matter how bloodshot your muscles are during exercise, they can never grow without rest and proper nutrition. And like any other part of our body, arms grow only if you develop strength and muscle mass, and therefore eat a lot of healthy foods and get enough sleep. With due diligence, you will be amazed at the amazing results you can achieve in just 4 weeks!