get-big-arms-in-four-weeks


How to Get Big Arms in Four Weeks

Workout #3 – Arms & Shoulders

#1. Chin-up

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

Proper form: Hold onto a chin-up bar with an underhand grip, hands closer than shoulder-width apart. Keep your torso straight and your lower back slightly arched. Brace your core and pull your torso up until your head is at the level of the pull-up bar, keeping the elbows close to your body. Squeeze your biceps at the top.

chin-ups

Chin-up

#2. Triceps Dip

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

triceps-dip

Triceps Dip

Proper form: Grip rings, parallel bars or a secured bench with straight arms and hands shoulder-width apart. Keeping your chest up, bend your elbows to lower your body as far as your shoulders will allow, legs extended in front of you. Keep a slight bend at the elbows to keep the tension on your triceps. Press back up explosively.

Perform in tri-set:

#3.1 Seated Dumbbell Overhead Press

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

seated-dumbbell-overhead-press

Seated Dumbbell Overhead Press

Proper form: Sit on a bench with a dumbbell in each hand at shoulder height. Rotate your wrists so that the palms of your hands are facing forward. Press the dumbbells directly overhead until they touch at the top.

#3.2 Dumbbell Lateral Raise

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

dumbbell-lateral-raise

Dumbbell Lateral Raise

Proper form: Stand straight holding a dumbbell in each hand, palms of your hands facing you. Keeping your chest up and your torso stationary, raise the weights to the sides with a slight bend at the elbow until your arms are parallel to the floor, then lower them back down.

#3.3 Bent-over Lateral Raise

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

dumbbell-rear-lateral-raise

Bent-over Lateral Raise

Proper form: Holding dumbbell in each hand with palms facing your torso, bend at the waist and bring your torso forward. Keeping the arms extended and maintaining a slight bend at the elbows, raise the weights out until your elbows are at shoulder height and your arms are parallel to the floor, then lower them back down.

Continues on next page (Workout #4 Legs & Abs)…


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