8 Week Arm Training Program
Remember to consult your doctor before starting any diet and exercise program. |
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This program is designed to get you on the road to bigger, stronger arms that will get the attention they deserve. Warming up before starting this or any other training program can reduce your risk of injury and also help you make the most of your workout. You'll work your arms only once each week for eight weeks. Every two weeks, you'll vary your exercises to keep your muscles stimulated. For each training week in the schedule (except weeks 5 and 6), you'll do an exercise for biceps followed immediately by an exercise for triceps. Performing a series of two exercises with no rest between sets, also known as a superset, is a great way to increase workout intensity. After each biceps/triceps superset you can take a two-minute rest before beginning another superset. You'll do a total of 5 supersets (1 warm-up and 4 working) consisting of 6 to 10 reps for each exercise. Weeks 5 and 6 of the program are a bit different because you won't be supersetting your exercises. You'll do 5 regular sets (1 warm-up and 4 working) of 6 to 10 reps for each exercise before moving on to the next exercise. You can rest for about a minute between each set. Once you've completed the eighth week of training, take a week off of training arms. After your week off, you'll be ready to begin another eight-week arm cycle, starting at week 1. |
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The 8-Week Schedule
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The Exercises Barbell Curls
Position: With an underhand grip of the barbell, stand with your back straight and your arms slightly more than shoulder-width apart. Start: Stand straight holding the barbell in front of your waist. Finish: Complete the movement by curling the barbell toward your chest. Make sure to exhale as you curl the barbell upward and inhale as you return the barbell to the starting position. Tips: Contract your glutes, abs, and back muscles to prevent your upper body from swinging during the movement. Avoid relying on momentum or by swinging the bar upward with your entire body. |
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Alternate Hammer Curls
Position: Stand with a dumbell in each hand and your arms lowered by your sides. Your palms should be facing inward. Start: With both arms by your sides, hold the dumbells with your palms facing inward. Finish: Complete the movement by curling one arm at a time with your palm facing inward. Make sure to exhale as you curl the dumbell and inhale as you lower the dumbell. Tips: Use manageable weight. If you need to "throw" the dumbells up with your entire body, you're using too much weight. |
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Concentration Curls
Position: Sit on the edge of a bench holding a dumbell with an underhand grip. Start: Rest your elbow on the inside of your thigh with an underhand grip of the dumbell. Finish: Complete the movement by curling the dumbell upward, keeping your elbow planted against your thigh. Make sure to exhale as you curl the dumbell upward and inhale as you return the dumbell to the starting position. Tips: Focus on feeling the contraction of the biceps rather than how much weight you're lifting. Squeeze the biceps as tight as you can at the peak of the contraction phase. |
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Push-Downs
Position: Stand facing a cable machine and place your hands with an overhand grip on the handle. Start: With an overhand grip on the handle, bring your elbows to the sides of your body. Finish: Complete the movement by pressing the handle downward. Make sure to exhale as you press and inhale as you return the handle back to the starting position. Tips: If you're using heavy weight, lean forward slightly and contract your abs during the exercise to ensure stability. Avoid letting your elbows flare out from your sides. |
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Barbell Triceps Extensions
Position: Lie flat on a bench with an overhand grip of a barbell. Your elbows should be bent and pointing toward the ceiling and the barbell should be just above your forehead. Start: Lie flat on a bench with your arms bent at the elbows and bring the barbell into the starting position just above the forehead. Finish: Complete the movement by extending your arms and raising the barbell toward the ceiling. Make sure to exhale as you extend your arms and inhale as you carefully return the barbell to the starting position. Tips: Use caution when performing this exercise. Make sure your elbows don't flare out to the sides. Use a spotter, as this exercise can be dangerous if your triceps become fatigued when lowering the weight. |
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Dips
Position: Grasp the dipping bar handles with your palms facing each other and lift yourself so your arms are almost straight with a slight bend at the elbow. Start: Tilt your torso forward while bending your legs. Hold this position as you slowly lower yourself until your arms are at a 90-degree angle. Inhale during the downward movement. Finish: Complete the movement by pushing yourself back up to the starting position. Exhale during the upward movement. Tips: For added stability, bend your knees and cross your feet when performing dips. |
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One-Arm Dumbell Extensions
Position: Sit on a bench holding a dumbell in one hand with your arm extended upward. Start: Sit on a bench and bring the dumbell into starting position with your elbow raised above your shoulder. Finish: Complete the movement by extending your arm and raising the dumbell toward the ceiling. Make sure to exhale as you extend your arm and inhale as you carefully return the dumbell to the starting position. Tips: Use caution when lowering the dumbell so you don't hit the back of your head. |
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Training with high intensity can cause your muscles to become extremely sore. That's a definite sign that they need post-workout nutrients. So give them something they can use and have a refreshing serving of a top quality post workout supplement immediately after your workout to help you achieve gains in strength and size. To help you gain the results you want,be sure you take your post workout supplements within 30 minutes of your workout. This proven regiment will help you build impressive arms that you'll be proud to show your friends. Make sure you eat a wide variety of healthy foods and get at least eight hours of sleep each night. It takes hard work to build better arms, but if you follow these suggestions, you'll definitely be on the right track. Just remember to consult your doctor before starting any diet and exercise program. You can use your supplement of choice with this workout. |
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