contrary to popularity Believe it or not, you can train your arms every day. Even if you’re not fully focusing on your biceps, triceps, and forearms, you might already be doing so.
Every time you do a pull-up or bentover row to target your back, you also work your biceps, for example. The same goes for your triceps in bench presses and push-ups, and your forearms in dumbbell squats and Romanian deadlifts (heavy lifting puts a strain on your grip). In fact, whether you intend to target muscle groups in your upper body, lower body, or both, it’s nearly impossible not to engage at least some of your arm muscles when holding weights or grabbing a bar. is.
But if you really want to stretch the limits of your shirt sleeves, you can’t leave your arm muscles on supportive casts all the time. That’s where this guy comes in for the 14-day challenge.
For two consecutive weeks, finish your workout with 3 straight sets or 3 superset moves that directly target your biceps and triceps. For his first week, he does 4 sets of 1 exercise per day, with 60 seconds of rest in between. During week two, he does 4 supersets each day, with 60 seconds of rest in between. The 7th day of each week is an optional holiday. If your arm is excessively sore or tired, skip the exercise and give the gun a rest to recover. But if they feel good, try it and gain more arms.Over the course of two weeks he repeats five exercises. Focus on perfecting your moves and try to get the most out of each rep.
Always complete the designated arm exercises at the end of your regular workout. If you’re not training on a particular day, exercise whenever you have time. If you’re not ready to finish the challenge by the time you reach day 14, feel free to start over so you can focus on big arms for a whole month. As long as you consistently reach heavier weights (while using proper form, of course) and push your strength limits, you’ll continue to see results.
14 Day Biceps & Triceps Challenge
exercises
Kneeling Halfway Pose Curl
Kneel on the floor with your palms facing in and dumbbells by your sides. Keeping your back flat and your core engaged, curl the dumbbells as far as possible toward your shoulders without moving your elbows. Pause at the midpoint (that is, where the elbow is bent 90 degrees to him) as you return the dumbbell to its starting position.
Close grip push-up
Get into a push-up position with your feet together, keeping your core engaged and your spine straight from your head to your heels. Keep your arms straight with your palms on the floor and your hands in line with your shoulders (but slightly narrower than your shoulders). Keeping your elbows pressed against your torso, lower yourself until your chest just touches the floor. Pause, reverse the movement and return to the starting position.
half full curl
Sit on the floor in a tall, kneeling position and hold a pair of dumbbells at your sides with your palms facing in. Keeping your back flat, your core engaged and your elbows at your sides, curl the dumbbells halfway as you rotate your palms up. Pause and reverse the motion to return to the starting position. Soon another curl will do his rep. Now it’s time to tackle the full range of motion.
Double Skull Crusher to Double JM Press
Lie on the floor with your knees bent and your feet flat, arms straight and palms facing in, holding dumbbells over your shoulders. Tighten your core, keep your upper arms perpendicular to the floor, bend your elbows, and bring the dumbbells to the sides of your head. Reverse the movement and return to the starting position. One more rep, then 2 more JM presses, lower your elbows to your ribs, lower the top of the dumbbell to your shoulders, then push back in. Continue alternating his two reps of each exercise.
pose and twist hammer curl
Start in a tall, kneeling position and hold a pair of dumbbells in a neutral grip (palms facing each other). Perform hammer curls with both arms at the same time, lifting the weights to your upper chest. As you lower the weight, pause at the midpoint (when your forearms are perpendicular to the ground). Keeping the arm at that height, rotate the wrist inward into a supinated (palm up) grip position. Rotate back to neutral grip position and lower arm back to starting position.
1st week
Do 4 sets of each exercise. 60 seconds rest between sets.
First day
Kneeling Halfway Pose Curl
10-12 times
the 2nd day
Close grip push-up
12-15 times
Third day
half full curl
10-12 times
Day 4
Double Skull Crusher to Double JM Press
12-15 total times
Day 5
pose and twist hammer curl
8-10 times
6th day
Close grip push-up
12-15 times
Day 7
option: Pause and Twist Hammer Curl OR Rest
8-10 times
2nd week
Run four sets of each superset. Rest for 60 seconds between pairs.
First day
superset
Kneeling Halfway Pose Curl
10-12 times
Close grip push-up
12-15 times
the 2nd day
superset
Close grip push-up
12-15 times
half full curl
10-12 times
Third day
superset
half full curl
10-12 times
Close grip push-up
12-15 times
Day 4
superset
Double Skull Crusher to Double JM Press
Total 12-16 times
Kneeling Halfway Pose Curl
10-12 times
Day 5
superset/composite set
pose and twist hammer curl
8-10 times
half full curl
8-10 times
6th day
superset/composite set
Double Skull Crusher to Double JM Press
12-16 times
Close grip push-up
Maximum number of good forms
Day 7
option or rest
superset
Kneeling Halfway Pose Curl
8-10 times
Close grip push-up
8-10 times
Trevor Thieme is a Los Angeles-based writer, strength coach, and former fitness editor for Men’s Health. When he’s not helping others stay in shape, he spends his time surfing, skiing, hiking, mountain biking, and keeping up with his 7-year-old daughter.
