Muscular arms in 4 weeks!

Main goal: build muscle Type: split Fitness level: beginner Number of workouts per week: 2 Equipment required: barbell, EZ-bar, dumbbells, machines Audience: men and women

Author: Justin Waltering

A unique 4-week training program designed to work the biceps and triceps intensively. The technique, authored by body transformation expert Justin Waltering, will help you tighten lagging arms and make them muscular and sculpted.

Looking for a training method that will become a real anabolic reactor for biceps and triceps? You can stop searching! We all know how important it is to train your legs, chest, shoulders and back with maximum intensity, but at the same time, every gym regular wants to pump up those muscles that he first sees in the mirror - his arms! These workouts will help you grow out of your T-shirts and forget about loose sleeves in 4 weeks.

The frequency of the training impact is the key to success when it comes to working on a lagging muscle group, so you will have to adjust your training program. Your arms are able to withstand more training sessions, and therefore we will schedule two workouts with an emphasis on biceps and triceps. Well, to give the muscles time to rest, you should plan the remaining workouts as follows:

Don't worry, pecs and shoulders don't atrophy without their own training day. One workout a week leaves plenty of time and energy for one or two variations of the bench press, overhead press, and a few different dumbbell flicks and side raises. By setting these target groups on the same day, you have more time not only for additional arm training, but also for full recovery - two factors that are critical for boosting maximum muscle growth!

On back and leg days, train with your regular routine: squats, deadlifts, leg presses, deadlifts, and pull-ups. 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 you can do flexion and extension all week and forget about the rest of your muscle groups.

Well, now to the point, I offer a plan for two arm workouts that you will perform as part of this 4-week program. Before starting any serious work, warm up by doing 50-100 flexion and extension exercises with a very light weight, and only after that proceed to the main part. Remember, you don't have to tire your muscles before the actual workout, you just need to increase muscle blood flow before lifting really heavy weights.