The Men's Fitness Body Focus workouts target each part of your body in turn. Work your way through the series and you'll develop strength and muscle mass across your body.

While part 1 of this workout blitzed your upper arms to give you balanced size gains, part 2 goes deep the surface to target the muscle that runs into your forearm. The result? Bigger, stronger arms in only four weeks.

How to do this workout
Workout 1 and Workout 2 are designed as two separate workouts, which you should do on different days in your schedule. Leave two to three days between each one to give your biceps muscles time to recover. You can add these workouts into a longer gym session or just keep it short and focus on the three exercises in each. Warm up for the workouts with five minutes on a rowing machine and some press-ups. Rest for two to three minutes between exercises.