Building your arms muscles includes regular workout sessions. Avoiding arms training is like asking the planet to stop spinning, seriously! But what if you still not getting the desired muscle build? With the four-week specialized arms workout routine outlined here, you’ll surely see the results. To perform the exercises, you are required to get ready with two dumbbells of 5 kg each. The complete exercise routine is to be repeated four times with a recovery of 1 minute to 1 minute 30 seconds between each series.
Strengthen your arms in 4 weeks with following sets and reps
| Sr. No | Exercise | Sets | Reps |
| 1 | Biceps Exercise | 3 | 10-12 |
| 2 | Triceps Exercise | 5 | 10-12 |
| 3 | Forearms Exercise | 4-5 | 10 -12 |
Within four weeks, you’ll see strengthening changes in your arms muscles. It is suggested to use dumbbells weighing around 5 kg, but you should keep in mind that the appropriate size weight is the key here. At any time, you can increase the weight of your dumbbells depending on your comfort level. Beginners should start the four weeks exercise plan with 5 kg weights, and for more experienced lifters, make this exercise plan work for by grabbing a heavier set.
Biceps Exercise
- Alternate bending with wrist rotation
This exercise is ideal for strengthening your biceps while working the forearms. Begin with raising the arm by spinning the wrist while inhaling (holding the dumbbell). Lower the arms by unlocking them. Exhale while pulling the arm downwards. Alternate with the other arm and repeat this exercise 10 to 12 times on each arm.
- Flexion with the elbow leaning on the thigh
Sit on a chair/bench and part your legs for a better position. Put the elbow firmly against the thigh and lift the arm while inhaling and stop when the biceps are in contraction. Take it down again while exhaling. Repeat this exercise 10 to 12 times and then switch to another arm.
Triceps Exercise
- Extensions with the bust leaning forward
Lie down on the grown or a bench. Reach out with dumbbells up in both the hands. Bring them down to the forehead or behind the head, as per your comfort level. Return to the starting position with arms outstretched and exhaling. Repeat this 10 to 12 times.
- Extensions with the bust leaning forward
Kneel on the ground and keep your back straight. Place one hand flat on the ground and hold a dumbbell in the other hand. Reach out with the dumbbell in one hand backwards while inhaling. Then bring it back while exhaling slowly. Repeat this 10 to 12 times, then move on to the other arm.
- Alternate vertical extensions
Sit or stand against a wall to support your back. Reach out one hand with the dumbbell up. Inhale and lower it on the side behind the head, towards the opposite shoulder. Return to the starting position while keeping your arms tight and exhale. Repeat this 10 to 12 times then switch arms.
Forearms Exercise
- Flexion and wrist extensions
Start with kneeling and elbow resting on a coffee table or stool. Hold the dumbbell handle with your fist toward the ceiling. Stay put for a minute. For extension, begin the same way by kneeling and elbow resting. Hold the dumbbell handle with your fist down. Outspread the wrist for one minute and then switch hands and start again with a minute of bending and a minute of extensions.
No dumbbells? No problem!
It is mentioned at the beginning of this workout planned that you would need two 5 kg dumbbells to follow this weight training program in 4 weeks. Notice that this is the only equipment needed to strengthen your arms. If you don’t have dumbbells, you can easily switch them with 5 litre water bottles, or just fill a 2 litre bottle with sand and it will weight as 3 kilos.
Summing Up
With all these useful tips and tricks, you no longer have any excuse for not getting to work. This four weeks arms workout will be better if you have a gym partner because gains like these shouldn’t be enjoyed alone. Don’t forget to rest 90 seconds between the sets.
