The Program Vault
BodybuildingArms Program V4 — 4-Week Lengthened-Position Hypertrophy & Brachialis Width Program. One arm session per week for 4 weeks: the same six exercises, in the same order, every week. Warm up about 5 minutes, plus 2–3 progressively heavier warm-up sets on the first exercise. Rest 60–90 seconds between sets — density drives hypertrophy, so keep a clock. Progress by adding weight or reps each week; add about 2.5–5 lb when you hit the top of the range on every set. Log everything. The session works the biceps and triceps from the deepest stretch: Incline Bench Dumbbell Curl, Incline Dumbbell French Press, Cable Overhead Triceps Extension, Spider Curl (Chest-Supported), Cross-Body Hammer Curl, and Cross-Cable Triceps Extension. Every exercise includes a written description and a video demo link.
Features1 sessions per week
Must use App app to view and log training
Program Training
A
Incline Bench Dumbbell Curl
4 x 10
B
Incline Dumbbell French Press
4 x 10
C
Cable Overhead Triceps Extension
3 x 12
D
Spider Curl (Chest-Supported)
3 x 12
E
Cross-Body Hammer Curl
3 x 15
F
Cross-Cable Triceps Extension
3 x 15
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