If you want bigger and stronger arms in just four weeks, this is the guide for you. But while the key principle is to improve the size and strength of your biceps, triceps and forearms, it doesn’t do it at the expense of your chest, shoulders, legs and abs. The end result of the four-week programme will be lean muscle mass across your torso and legs, and less body fat around your stomach.

If you want bigger and stronger arms in just four weeks, this is the guide for you. But while the key principle is to improve the size and strength of your biceps, triceps and forearms, it doesn’t do it at the expense of your chest, shoulders, legs and abs. The end result of the four-week programme will be lean muscle mass across your torso and ....