How to Get Big Arms in Four Weeks

Workout #2 – Chest & Back

#1. Bench Press

Sets: 5, Reps: 8, Rest: 60 sec, Tempo: 2-0-1-0

Proper form: Lie down on a flat bench, lift the bar from the rack using a medium width grip and hold it straight over you with your arms locked. Keeping your core tight, lower the bar towards your chest, then push it back to the starting position using your chest muscles. Squeeze your chest at the top.

barbell-bench-press

Bench Press

#2. Bent-over Barbell Row

Sets: 5, Reps: 8, Rest: 60 sec, Tempo: 2-0-1-0

barbell-bent-over-row

Bent-over Barbell Row

Proper form: Holding a barbell with an overhand grip, bend your knees slightly, brace your core and bend at the waist to bring your torso forward, keeping the back straight and your head up. The barbell should hang directly in front of you. Keeping the torso stationary, pull the bar up, keeping the elbows close to the body. Squeeze the back muscles at the top.

Perform in tri-set:

#3.1 Incline dumbbell bench press

Sets: 3, Reps: 12, Rest: 0 sec, Tempo: 2-0-1-0

incline-dumbbell-bench-press

Incline dumbbell bench press

Proper form: Lie back on an incline bench holding a dumbbell in each hand atop your thighs, palms facing each other. By bracing your core and using your thighs to help push the dumbbells up, lift the weights and hold them at shoulder width. Rotate your wrists forward so that the palms of your hands are facing away from you, then push the dumbbells up using your chest muscles until your arms are locked.

#3.2 Incline Dumbbell Flys

Sets: 3, Reps: 12, Rest: 0 sec, Tempo: 2-0-1-0

incline-dumbbell-fly

Incline Dumbbell Flys

Proper form: Lie on an incline bench holding a dumbbell in each hand. Extend your arms above you with a slight bend at the elbows and rotate the wrists so that the palms are facing you. While keeping the arms extended, slowly lower the weights to the sides and rotate your wrists until the palms are facing each other. At the final position your arms should be by your side with palms facing the ceiling.

#3.3 Bent-over Dumbbell Row

Sets: 3, Reps: 12 on each side, Rest: 60 sec, Tempo: 2-1-1-1

bent-over-dumbbell-row

Bent-over Dumbbell Row

Proper form: Kneel on a flat bench with one hand on it for support while holding a dumbbell in the other hand. Your upper body should be parallel to the floor. Keeping your chest up, back straight and torso stationary, row the weight up and concentrate on squeezing the back muscles. Complete all the reps on one side, then switch.

Continues on next page (Workout #2 Arms & Shoulders)…


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