Nearly all people new to bodybuilding pay a lot of interest to building big arms, sometimes to the point of intense training. Don’t forget that arm exercises are done in each and every work out.
Having said that, the arms are intricate body parts in their own right and are worthy of an appropriately focused exercise program. In essential terms the arm composed of three main muscle groups:
1. Biceps brachii: Two muscles at the front upper arm that run from the elbow to the shoulders.
2. Triceps brachii: Three muscles at the rear upper arm that run from the elbow to the shoulder.
3. Forearm: Several smaller muscles that run from the elbow to the wrist. There are seven outstanding exercises that will let beginners to get off to a good muscle building start without over burdening their bodies. Always go for that kind of weight that is acceptable in all kind of exercises.
For the beginners 3 bicep exercises:
Standing barbell curl – 3 sets of 10-15 reps.
Alternative standing dumbbell curls – 3 sets of 10-15 reps.
Preacher bench curls – 3 sets of 10-15 reps.
Three triceps building exercises are recommended for beginners:
Dips – 3 sets of 10-15 reps.
Close grip bench press – 3 sets of 10-15 reps.
EZ bar lying extensions – 3 sets of 10-15 reps.
One forearm building exercise is recommended for beginners:
EZ bar reverse curls – 3 sets of 10-15 reps.
As with all exercises you require to pay attention to each and every part of your work out regime. To begin with you should slot in your arm exercises into a program comparable to the one recommended below:
Day 1: Biceps, Back, and Abs
Day 2: Hamstrings, Shoulders, and Abs
Day 3: Quads, Forearms, and Calves
Day 4: Triceps, Chest, and Abs
In start do one set per week but later on you can increase the number of set from 2-3. At the end of month you will be able to bear many intense workouts.