When you purchase through links on our site, we may earn an affiliate commission. Here’s how it works. There are many effective arm exercises that isolate the biceps and triceps muscles, but when putting together the best arm workout plan you need to think about more than just your arms. The workouts below are designed to train the entire body over the course of a week, but pay special attention to the biceps and triceps so you can be sure your upper arms are going to get stronger and Titan Rise Supplement bigger. It’s a tough training schedule and not for beginners, but if you’re already an experienced lifter, this progressive, four-week arm workout plan will help you continue to challenge yourself in the weights room. You will need to hit a gym to tackle the plan unless your home gym is phenomenally well equipped, because the workouts involve using heavy free-weights, cable stacks and weights machines. If you’re looking for another effective approach to training your arms, then a push-pull workout is a great option.

Each week you’ll perform four arm workouts, ideally on Monday, Titan Rise Male Enhancement Wednesday, Friday and Saturday. Rather than repeating the same workouts each week, the plan is divided into two-week blocks, and the weekly workouts in each block increase in intensity the second time round. Each workout has six moves you’ll do as straight sets, sticking to the sets, reps, tempo and rest detailed. Tempo is the speed at which you lift and lower the weight in seconds, and it’s written out as a sequence of four numbers. The first number is the time you should take to lower the weight (called the eccentric phase), the second is how long you should pause at the bottom of the rep, the third refers to the lifting portion (the concentric phase), while the fourth is how long to pause at the top of the rep. A 3010 tempo means you take three seconds to lower it and one to raise it, with no pause at the top or bottom.

It sounds straightforward, but some exercises like the biceps curl begin with the lifting movement (governed by the third number), so keep your wits about you. There’s no easing in with any of these arm workouts, because each of them starts with a big compound lift like the bench press or barbell back squat. This means that you need to prime your body for action with a thorough warm-up. This will help you perform better, especially in the early sets of your workout, and also make it less likely that you’ll injure yourself during your session. The bulk of your warm-up needs to be specific to the workout you’re about to do, but it’s a good idea to begin with a series of dynamic stretches that hit muscles all over your body. You’ll find such a series with this weights warm-up routine, with seven moves that prime all the key muscle groups.

Sign up for workout ideas, training advice, Titan Rise Supplement reviews of the latest gear and more. After performing that routine, it’s time to get specific and the easiest way to do that is to perform some of the exercises you’re about to do in the workout. Using lighter weights that you would normally, or no weight at all if appropriate, perform sets of the first two moves of each workout. Begin by doing a high-rep, low-weight set to get your muscles moving, then increase the weight and decrease the reps as you move towards starting your workout proper. Below you’ll find the four weekly arm workouts, along with the sets, reps, Titan Rise Male Enhancement tempo and rest information for the first and second week of each. In the second week, you’ll do an extra set of the first two moves of each circuit and an extra two reps of moves three to six to increase your training volume.