get-big-arms-in-four-weeks


How to Get Big Arms in Four Weeks

Workout #4 – Legs & Abs

#1. Barbell Squat

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

Proper form: Stand tall with a bar across the back of your shoulders, feet hip-width apart with the feet slightly turned out. Your chest should be up and head facing forward. Keeping your core tight and torso as upright as possible, descend down by flexing the knees, making sure that your knees stay aligned with the feet. Drive back up through your heels.

barbell-squat

Barbell Squat

#2. Barbell Front Squat

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

barbell-front-squat

Barbell Front Squat

Proper form: Bring your arms up under the bar while keeping the elbows high and rest the bar on top of your delts. Your feet should be shoulder-width apart with the toes slightly pointed out. Keeping your head up and maintain a straight back at all times. Slowly descend as deep as possible by flexing the knees. Drive back up through the heels.

Perform in tri-set:

#3.1 Glute Bridge

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

glute-bridge

Glute Bridge

Proper form: Lie with your upper back supported on a bench with a barbell across the top of your thighs, directly above your hips. Driving through your heels, extend your hips vertically as far as possible, squeezing your glutes at the top, then return to the starting position.

#3.2 Good Morning

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

good-morning

Good Morning

Proper form: Stand tall and position your feet shoulder-width apart, holding a barbell across the back of your shoulders. Keeping your back tight, knees slightly bent and shoulder blades squeezed together, bend forward from the hips, as far as your hamstrings allow.

#3.3 Barbell Roll-out

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

barbell-roll-out

Barbell Roll-out

Proper form: Kneel on the floor holding an Olympic barbell with both hands. Place the barbell on the floor in front of you so that you are on all fours. Slowly roll the barbell straight forward, stretching your body into a straight position as far as you can go without touching the floor with your body. Use your abs to return to the starting position.


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