A unique 4-week workout program designed to intensely work out your biceps and triceps. This technique, authored by body transformation expert Justin Woltering, will help you tighten your lagging arms and make them muscular and prominent.
- Main goal: muscle gain
- Type: split
- Proficiency level: advanced
- Workouts per week: 2
- Equipment Required: Barbell, EZ Barbell, Dumbbells, Exercise Equipment
- Audience: men and women
Are you looking for a training technique that will become a real anabolic reactor for biceps and triceps? Stop searching!
We all know how important it is to train legs, chest, shoulders and back with maximum intensity, but at the same time every gym frequenter 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.
Frequency of training exposure is key when it comes to working on lagging muscle groups, so you will need to adjust your training program.
Your arms are able to withstand more training sessions, and therefore we will schedule two workouts with an emphasized 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 versions of the bench press, overhead press, and several different dumbbell arm and side extensions.
By placing these target groups on one day, you leave more time not only for additional arm training, but also for full recovery – two factors that are critical to forcing maximum muscle growth!
On back and leg days, train your regular squat, deadlift, leg press, deadlift, and chin-up program.
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.
Sample Training Schedule
Now to get down to business, here’s a plan for the two arm workouts you will be doing in this 4-week program.
Before starting any serious work, warm up with 50-100 flexes and extensions with very light weights, 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.
Exercises marked with letters A and B should be performed as a superset.
1A. Triceps Extension on the upper block – 3 sets of 20 reps
1B. Standing Biceps Curl – 3 sets of 20 reps
2. Dips – 1 set of 50 reps (Do as many sets as needed to complete 50 reps:
3. Close Grip Standing EZ Barbell Curl – 3 sets of 10 reps
1. Incline Dumbbell Bicep Curls – 1 set of 20 reps (use the rest-pause method)
2. Rope Grip Triceps Extension – 1 set of 30 reps (use rest-pause method)
3A. French bench press – 3 sets of 15 reps (use one weight and aim for muscle failure between 10-20 reps)
3B. Close Grip Standing EZ Barbell Curl – 3 sets of 15 reps (use one weight and aim for muscle failure between 10-20 reps)
4. Reverse Grip Barbell Curl – 3 sets of 12 reps
5. Push-ups with a narrow emphasis – 3 sets of max. repetitions
1. Dips – 3 sets of 8 reps
2. Alternate biceps dumbbell curls – 3 sets of 10 reps
3A. Biceps Machine Curl – 4 sets of 20 reps
3B. V-Hand Triceps Extension – 4 sets of 20 reps
4A. Alternating hammer dumbbell curl – 3 sets of 12 reps
4B. Seated Dumbbell Press – 3 sets of 12 reps
1.French Incline Barbell Press – 3 sets of 12 reps
2. EZ Barbell Biceps Curl on Scott Bench – 3 sets of 12 reps
3A. Rope Grip Triceps Extension – 3 sets of 20 reps
3B. Rope Grip Biceps Curl – 3 sets of 20 reps
4A. Bench press with a narrow grip – 4 sets of 10 reps
4B. Lifting the bar for biceps – 4 sets of 10 reps
1. Bench press with a narrow grip – 4 sets of 5 reps
2. Reverse grip pull-ups – 4 sets of max. repetitions
3A. Triceps Extension V-Handle – 5 sets of 15 reps
3B. Standing Dumbbell Curl – 5 sets of 15 reps
1. Bench press while lying down – 5 sets of 5 reps (use a tight grip, start each rep from a full stop)
2. Alternate biceps dumbbell curls on an incline bench – 3 sets of 15, max. reps (use the same weight on all sets)
3A. Rope Grip Triceps Extension – 5 sets of 20 reps
3B. Standing Biceps Curl – 5 sets of 20 reps
1 California Bench – 5 sets of 10 reps
2. Reverse grip pull-ups – 5 sets of max. repetitions
3A. Triceps Extension on the upper block – 3 sets of 20 reps
3B. Rope Grip Biceps Curl – 3 sets of 20 reps
4A French Bench Press – 4 sets of 20 reps
4B. Alternating Incline Dumbbell Biceps Raises – 4 sets of 20 reps
1 Dips – 1 set of 5 reps (drop set: do the exercise with a weight of 5 reps, throw off half the weight and do as many reps without rest, then throw off the weight completely and again do as many reps as possible:
2. Standing EZ Barbell Curl – 1 set of 20 reps (use the rest-pause method)
3A. Triceps Extension on the upper block – 3 sets of 15 reps
3B. Reverse Grip Scott Bench EZ Barbell Curls – 3 sets of 15 reps
4A. French Incline Barbell Press – 3 sets of 15 reps
4B. Standing Dumbbell Curl – 3 sets of 15 reps
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 do not neglect sleep. With due diligence, you will be amazed at the amazing results you can achieve in just 4 weeks!