How to Get Bigger Arms in Four Weeks

This training program is designed to help you add mass and size to your arms and shoulders in just one month by targeting them using a smart set of exercises. In addition, the program includes a chest/back and leg/abs workout.

To increase the stimulus, you’ll need to train your arms and shoulders twice a week, while limiting the work of other muscle groups to one weekly session, which leads to a total number of four workouts per week. Read the rest of the article to find out how the plan works.

Programming: Structure & Tempo

The first and third workout will target your arms and shoulders. The second one focuses on the chest and back, and the fourth workout is for the legs and abs.

This type of a training plan allows optimal hypertrophy of the arm muscles, which are being trained directly twice a week, while also worked as secondary muscles with some of the remaining movements, and forces them to grow bigger and stronger in a shorter period of time.

Each of these workouts is comprised of five exercises, two of which are compound lifts and are performed with straight sets, while the remaining three are isolation exercises and form a tri-set that you’ll perform without any rest between them.

For maximal benefits, you need to perform each exercise according to the prescribed tempo code – the first digit refers to how long (in seconds) it should take you to lower the weight, the second digit indicates how long you should pause at the bottom of the movement, the third how long it should take you to lift the weight, and the fourth tells you how long you should pause at the top portion of the movement.

Follow the tempo codes as strictly as possible to create an optimal time under tension and stimulate a strong anabolic response. Make sure your form is flawless and each rep is performed in a controlled manner within a full range of motion.

Workout #1 – Arms & Shoulders

#1. Overhead Press

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

Proper form: Stand with your feet shoulder-width apart, holding a barbell across your upper chest with hands slightly wider than shoulder-width apart. Keeping a tight core, press the bar over your head until your elbows are locked, then lower it back down. Keep your legs straight.

#2. Rack Pull

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

Proper form: Position yourself against a barbell resting on safety bars at knee height or slightly above. Your feet should be right under your hips, back slightly arched.

With a double overhand grip and hands shoulder-width apart, extend through the hips and knees and deadlift the bar up and back until lockout, squeezing your shoulder blades.

Perform in tri-set:

#3.1 Seated Dumbbell Curl

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

Proper form: Sit on a flat bench with a dumbbell in each hand, shoulders close to the torso. Rotate the palms so that they are facing your torso. Keeping the upper arm stationary and the elbows tucked in, curl the weights up and twist the wrists once the dumbbells pass your thighs so that the palms face forward at the end of the movement.

Curl up until your biceps are fully contracted and the dumbbells are at shoulder level.

#3.2 Standing Dumbbell Curl

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

Proper form: Stand straight with a dumbbell in each hand, palms facing forward. Keeping your upper arms stationary and your elbows tucked in, curl the weights up while contracting your biceps.

#3.3 Standing Dumbbell Triceps Extension

Sets: 3, Reps: 12, Rest: 60 sec, Tempo: 2-0-1-0

Proper form: Stand straight holding a dumbbell with both hands. Your feet should be shoulder-width apart. Lift the dumbbell over your head until both arms are fully extended. The palms of your hands should be facing up towards the ceiling. Keeping your chest up, upper arms close to your head and elbows in, lower the weight in a semicircular motion behind your head until your forearms touch your biceps.

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.

#2. Bent-over Barbell Row

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

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

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

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

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.

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.

#2. Triceps Dip

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

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

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

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

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.

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.

#2. Barbell Front Squat

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

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

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

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

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.