This training program is designed for 4 weeks, it includes exercises for biceps and triceps. Incredible by its effectiveness a set of exercises was developed by renowned bodybuilder and trainer Justin Waltering. Thanks to him you You can pump up your hands for the shortest possible time.
Content
- Briefly about the training program
- Program description
- Split training
- 4 week hand training program
- 1 week hand training
- Training number 1
- Training number 2
- 2 week hand training
- Training number 2
- 3 week hand training
- Training number 1
- Training number 2
- 4 week hand training
- Training number 1
- Training number 2
- 1 week hand training
- There are muscles to grow!
- Briefly about the training program
- Program description
- Split training
- 4 week hand training program
- 1 week hand training
- Training number 1
- Training number 2
- 2 week hand training
- Training number 2
- 3 week hand training
- Training number 1
- Training number 2
- 4 week hand training
- Training number 1
- Training number 2
- There are muscles to grow!
Briefly about the training program
| the main objective | Muscle building |
| Training type | Split training |
| Training level | Elementary |
| Periodicity | 2 times per week |
| Necessary equipment | Barbell, dead weight, expander, dumbbell, curved bar, special simulators and more |
| Gender | Men / women |
| Author | Justin Waltering |
Program description
Looking for a super-efficient workout to build muscle in your arms? You found her! We all know how important bodybuilding is, what it is necessary to develop the muscles of the legs, chest, back and shoulders. But it’s hands are an indicator of the level of preparedness of a man, a symbol of his masculinity. This program is designed for 4 weeks, after it graduation you will be pleasantly surprised by the result: your hands will be transformed! And let’s agree: no more baggy shirts, okay?
Split training
Split training is the training of muscle groups every day. Such bodybuilding method has long been proven effective, from you you only need to draw up the right training plan. Arm muscles have a fairly high recovery rate, so we we plan 2 targeted training per week aimed at biceps and triceps. Do not forget about the days of recovery – they are very important for muscle growth. Draw up a rough plan training:
- 1 day: hands
- 2 day: legs
- 3 day: rest
- 4th day: chest and shoulders
- 5 day: hands
- 6 day: rest
- 7 day: back
Do not worry about chest and shoulders devoted only 1 day. This will be enough for harmonious development of the whole body. Believe me, even 1 workout in week is able to perfectly pump pectoral muscles, if combined in push-ups of various kinds (on one or two benches), bench presses barbells overhead and lateral dumbbell lifts. Combining these exercises in one workout, you will work out not only muscles chest and shoulders (according to plan), but also give an extra load hands.
On training days for the muscles of the legs and back, do your usual exercises that you are used to. This is a classic – squats, deadlift, leg presses, exercises with an expander, pull-ups on the horizontal bar. The simplest and most effective exercises that just every self-respecting bodybuilder must do. In the days of the back It is recommended to give a particularly intense load, because you you will not achieve the necessary strength of the hands without the development of large muscle groups the spine.
In short, we will not further razmushilat theme legs, chest, back and the rest of the body, for sure, you already know everything better than us! Our goal is big, pumped up arms, so we will go further only about them. Below we have written all the workouts for you during of these 4 weeks, it will be very convenient for you to use the program. IN Be sure to warm up the muscles at the beginning of each workout. it is enough to make fifty -ten 0 barbell and dumbbell lifts. Not overdo it: the muscles should warm up, not get tired.
4 week hand training program
1 week hand training
Training number 1
| Exercise | Sets | Repetitions |
| Super set | ||
| Exercise Exercise (down) | 3 | twenty |
| Exercise Exercise (Up) | 3 | 20 |
| Dips (50 reps with your own weight) | 50 | |
| Curved bar lift (main load on biceps) | 3 | ten |
Training number 2
| Exercise | Sets | Repetitions |
| Inclined dumbbell bench press (20-30 reps – 1 pause to rest. Strictly observe!) | 20-30 | |
| Triceps bench press with a rope handle (on 30-40 repetitions – 1 pause for rest) | 30-40 | |
| Super Set (for each exercise use one same weight) | ||
| Triceps Curved Dumbbell Bench Press | 3 | ten -20 |
| Narrow grip barbell lift | 3 | ten -20 |
| Reverse grip barbell lift (raise your wrists up to increase the load on the forearm) | 3 | 12 |
| “Diamond” push-ups (hands are close to each other to friend) | 3 | As much as you can |
2 week hand training
Training number 1
| Exercise | Sets | Repetitions |
| Push-ups on the bars (if necessary, add weight) | 3 | 8 |
| Alternating dumbbell lift for biceps | 3 | ten |
| Super set | ||
| Exercise for biceps on the simulator | 4 | 20 |
| Triceps exercise on the simulator with a handle V | 4 | 20 |
| Super set | ||
| Lifting Dumbbell Biceps Hammer | 3 | 12 |
| Extending your arms with dumbbells behind your head | 3 | 12 |
Training number 2
| Exercise | Sets | Repetitions |
| Bench press on an inclined board (1 set – 12-15 replays, 2 sets – as much as you can) | 2 | As much as you can |
| Lifting the biceps on the simulator (same as bench press) slant bar) | 2 | As much as you can |
| Super set | ||
| Triceps bench press with rope handle | 3 | 20 |
| Hammer biceps exercise with rope hilt | 3 | 20 |
| Super set | ||
| Narrow grip bench press | 4 | 10 |
| Biceps Bench Press | 4 | 10 |
3 week hand training
Training number 1
| Exercise | Sets | Repetitions |
| Narrow grip bench press (try use the same weight for all exercises) | 5 | 5 |
| Pull-ups on the horizontal bar with a narrow grip (with own weight, for each set do the maximum possible number replays) | 5 | As much as you can |
| Super set | ||
| Triceps exercise on the simulator with a handle V | 5 | 15 |
| Lifting Dumbbell Biceps | 5 | 15 |
Training number 2
| Exercise | Sets | Repetitions |
| Bench press from the abdomen while lying down (exercise involves 12 ranges of positions of hands, performed by a narrow grip. Try to use one weight for all repetitions) | 5 | 5 |
| Lifting dumbbells on an incline bench (one weight per all repetitions; try to do 15-20 repetitions in 1 set) | 3 | As much as you can |
| Super set | ||
| Triceps bench press with rope handle | 5 | 20 |
| Hammer biceps exercise with rope hilt | 5 | 20 |
4 week hand training
Training number 1
| Exercise | Sets | Repetitions |
| Narrow grip bench press (one weight for all repetitions) | 5 | 10 |
| Pull-ups on the horizontal bar with a narrow grip (use the same additional weight for all repetitions) | 5 | 5 |
| Super set | ||
| Triceps bench press with rope handle | 3 | 20 |
| V-Hand Biceps Exercise | 3 | 20 |
| Super set | ||
| Triceps bench press with extension on the block | 4 | 20 |
| Inclined Dumbbell Bench Press | 4 | 20 |
Training number 2
| Exercise | Sets | Repetitions |
| Push-ups on the bars (minimum 5 repetitions per set. After 1 set, relax, reduce weight by 50% and do as much as possible possible number of repetitions. Relax, and in 3 set do so much repetitions as you can) | ||
| Lifting a bent bar (20-30 reps – 1 rest pause) | 20-30 | |
| Super set | ||
| Biceps Barbell Presses | 3 | 15 |
| Reverse Grip Raises | 3 | 15 |
| Super set | ||
| Triceps bench press with extension on the block on incline bench | 3 | 15 |
| Dumbbell bench press | 3 | 15 |
There are muscles to grow!
Nutrition is very important. Your hands won’t pump unless you get enough nutrients with food and vitamins. Protein is needed for muscle growth give it your preference. Do not forget to fully relax, good sleep, less stress, more wholesome and hearty food! AND then, after the end of our program, you will not recognize your hands! Good luck