Basic Arm Exercises

Many body building newbies concentrate much on getting huge arms,and even sometimes by over doing the exercises.Never forget that the arm muscles have an important role during most exercises that are aimed at many other parts of the body. so don’t overdo things to get muscles in  short duration.

The arms consist of 3 very important muscle groups namely:

1. Biceps brachii – Two muscles at the front upper arm that run from the elbow to shoulders.
2. Triceps brachii – Three muscles at the rear upper arm that run from the elbow to the shoulder.
3. Forearm – Several small muscles that run from the elbow to the wrist.

There are 7 basic exercises that allows newbies to make to a good muscle building start off without over straining their bodies. For all of the exercises that follow, use less  weight that is enough to allow between 10-15 reps.

The 3 biceps building exercises :

• Standing barbell curl – 3 sets of 5-10 reps.
• Alternative standing dumbbell curls – 3 sets of 10-15 reps.
• Preacher bench curls – 3 sets of 5-10 reps.

The 3 triceps building exercises:

• Dips – Three sets of 10-15 reps.
• Close grip bench press – 3 sets of 10-20 reps.
• EZ bar lying extensions – 3 sets of 10-15 reps.

The forearm building exercise:

• EZ bar reverse curls – 3 sets of 10-15 reps.

Scheduling excercies as shown below will give you good results.
Day 1: Abs,Biceps,Back,

Day 2: Shoulders,Hamstrings,Abs

Day 3: Calves,Quads,Forearms

Day 4: Chest,Triceps,Abs

For the first few weeks, complete one set.Then add one set each week to a maximum of three. At the end of 3 months you can to move on to more intensive intermediate level exercises.