Male arm muscle training program weekly table
There are many ways for a man to train his arm muscles, and some men will develop a suitable training plan when training, of course, it is very beneficial to develop a training plan, such as can make the training effect more effective. So, what is the weekly arm muscle training schedule for men? Let’s take a look at the male training program!
Narrow push ups
Monday: Narrow push ups
Propping up on the floor, place the palms of your hands as close together as possible, forming a diamond shape with your thumb and forefinger. To do a diamond push-up, bend your arms and slowly sink down, then quickly return to the starting position. In this modified version of the push-up, keep your elbows as close together as possible to ensure that you’re engaging your triceps, not your pecs. To reduce the drag (and ease the difficulty), place your knees on the floor or raise the handle height.
Tuesday: Barbell bends
Practitioners generally stand with their feet shoulder-width apart, lift their chest and tighten their waist and abdomen, and hold the barbell in front of the body with their hands clamped on both sides of the body. The holding distance of the barbell can be wide (or narrow). The practitioner quickly raises the bar to the collarbone of the neck with the strength of the biceps of the arm, then pauses slightly, and then slowly returns the bar to the starting position with the strength of the biceps of the arm. It is generally recommended that in the process of doing the barbell bend, the upward lift is controlled for 1 second, the pause is 1 second, and the recovery is 3 seconds.
Thursday: Pull-ups
Grasp the handle or horizontal bar with both hands, so that the lower back parts are relaxed, the lats are fully extended, and the two calves are bent and raised. Inhale, concentrate the contraction force of the latissimus dorsi muscle, and pause at the highest point of the pull-up for 2-3 seconds. Then exhale and control with the contraction of the latissimus dorsi muscle, allowing the body to slowly fall back. Repeat the exercise.
Friday: Sitting dumbbell flexion
Look straight ahead, spread your legs so that they are slightly wider than shoulder distance, keep your back straight, and hold the dumbbells from behind your hands. As you move, keep your cervical spine upright and lift the dumbbells by contracting the triceps muscle group. Then slowly lower the dumbbell behind the body until it returns to its original position. A set of 10 times, usually 2-3 sets.
Saturday: Plank
Put on a yoga mat before you do this exercise. The athlete performs a push-up position on a yoga mat, which is the start of the plank movement. Then bend the elbow. Keep your forearms close to the floor while your elbows and palms are flat on the floor. Your elbow is right under your shoulder. Keep your shoulders and elbows perpendicular to the floor. Keep your feet on the ground and adjust your toes to allow them to bend. The goal is to straighten your torso. Keep your head, shoulders, back, crotch and ankles on the same plane. Tighten the abdomen and buttocks, i.e. tighten the abs and pelvic floor muscles, then lengthen the spine. At this time, in order to exercise the internal and external core muscle group, which is the main muscle group of this exercise. Don’t look up, keep your eyes looking straight at the floor, and keep your breathing balanced. Exercise intensity: 30 seconds per group, 4 groups each time, the interval time is not more than 20 seconds.