Health and Fitness

Build Your Arms in 4 Weeks

3 Mins read

A question that many men ask themselves: how to build your arms quickly?

Sebastian Bourgeon, sports coach at Gym Center in Lyon, has prepared a 4-week program for you to strengthen your arms: biceps, triceps and forearms.

  • A complete program for steel biceps
  • 2 exercises to build your biceps
    • Biceps Exercise # 1: Alternate Bends With Wrist Rotation
    • Biceps Exercise # 2: Curls with the Elbow Resting on the Thigh
  • 3 exercises to build your triceps
    • Triceps Exercise # 1: Forearm Extensions
    • Triceps Exercise # 2: Extensions with the Bust Leaning Forward
    • Triceps Exercise # 3: Alternating Vertical Extensions
  • To finish: 1 exercise to strengthen the forearms
    • Forearm Exercise: Wrist Curls and Extensions
  • The equipment adapted to your training: 2 dumbbells of 5 Kg
  • You can also build your arms differently …

1 A complete program for steel biceps

Looking for bodybuilding advice? A complete program to strengthen the arms?

Sébastien Bourgeon, sports coach at Gym Center, in Lyon, has prepared a 4-week program for you to strengthen your biceps, triceps and forearms . If you follow this method for two sessions per week, you will get results after 4 weeks.

To perform the exercises, you must bring two dumbbells of 5 kg each (see below).

The complete program (the six exercises) is to be repeated 4 times with a recovery of 1 minute to 1 minute 30 between each series.

Important: Optimal number of sets to build muscle quickly of the arms quickly. Therefore, you don’t have to work on them every day!

2 exercises to build your biceps

Biceps Exercise # 1: Alternate Bends With Wrist Rotation

wrist rotation

Ideal for strengthening your biceps, this exercise also allows you to work your forearms.

Starting position: Sitting on a chair, back straight, abs tight, a dumbbell in each hand, fist to the sky (flexion). The arm is stretched down.

Exercise: Raise the arm by rotating the wrist (the dumbbells stand sideways) while inhaling. Lower the arm while unlocking (the dumbbells are in front, the fist again towards the sky). Exhale as you lower your arm. Alternate with the other arm. Repeat this exercise 10 to 12 times on each arm.

Biceps Exercise # 2: Curls with the Elbow Resting on the Thigh

Starting position: Sitting on a chair, back straight, abs tight. The arm carrying the dumbbell is pressed against the thigh extended downwards, the fist up. Legs slightly apart for better support.

Exercise: With the elbow firmly against the thigh, lift the arm while inhaling and stop when the bicep is contracting. Go back down while exhaling. Repeat this exercise 10 to 12 times then switch to the other arm.

3 exercises to build your triceps

Triceps Exercise # 1: Forearm Extensions

bodybuilder

Starting position: Lying down with your back firmly on the ground or on a weight bench, elbows tight (shoulder width).

Exercise: Extend the arms with the dumbbells upwards. Lower them to the forehead or behind the head, inhaling. Then return to the starting position, arms outstretched, exhaling. Repeat this exercise 10 to 12 times.

Triceps Exercise # 2: Extensions with the Bust Leaning Forward

Starting position: Kneel on the ground, back straight, hand without the dumbbell, flat on the ground.

Exercise: Extend your arm with the dumbbell backwards while inhaling. Then bring it back while exhaling. Repeat this exercise 10 to 12 times then switch to the other arm.

Triceps Exercise # 3: Alternating Vertical Extensions

bodybuilder biceps

If you are not new to weight training, you can replace forearm extensions with this exercise to strengthen your triceps.

Starting position: Sitting or standing against a wall to have your back well supported. The abs is tight.

Exercise: Extend your arm with the dumbbell up. As you breathe in, lower it to the side behind your head, towards the opposite shoulder. Return to the starting position, arm outstretched, exhaling. Repeat this exercise 10 to 12 times then switch arms.

To finish: 1 exercise to strengthen the forearms

Forearm Exercise: Wrist Curls and Extensions

Starting position: Kneel, elbow resting on a coffee table or stool. The forearm to be worked protrudes slightly.

Exercise for curls: Grasp the handle of the dumbbell with the fist facing the sky. Perform wrist curls for a minute.

Exercise for extensions: Same starting position. Grasp the handle of the dumbbell with the fist facing down. Perform wrist extensions for one minute. Then change hands and start again with one minute of flexes and then one minute of extensions.

The equipment adapted to your training: 2 dumbbells of 5 Kg

With this dumbbell model, you can do a variety of workouts to gain strength and building muscle endurance.

You can also build your arms differently…

As we explained in the introduction of this article, you will need 2 dumbbells of 5 kilos to follow this Men’s bodybuilding program in 4 weeks. You will have noticed that this is the only equipment necessary to build your arms.

bodybuilder

But since we know that many of you are fans of non-equipment weight training, you can obviously replace dumbbells with bottles. As such, know, for example that a 2-liter bottle of water filled with sand will weigh a little more than 3 kilos (and 2 kilos if it is only filled with water, of course) …

With all these tips, you have no more excuses not to get down to business.

See you in 4 weeks to see how much volume your arms will have taken! 

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