Build Your Arms Easy

Build Your Arms Easy

Your arms are one of the most distinguishing features on your body, males especially. The human arm is an extraordinary mechanism, capable of great strength and agility. The three major muscles you need to worry about on your arms your Biceps, Triceps and your forearms.

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Biceps

The guns of the human body also known as your biceps, without ripped biceps your body lacks the firepower to go along with all your other muscles. It's on the mind of every male that's decided to make their body buff, you want ripped biceps! Not to the point where your muscle looks like tumours, but just solid and strong.

 

Biceps are easy to train and happen to be my favourite, the key to building up your biceps is by working them hard, not intense quick working, but decent resistance training.

Here's a simple bicep workout, to give you an idea of what weight to start with I'll use the weight for an average 18 year old male with normal build.

Keep it simple and quick when training biceps, I find 3-4 exorcises continuous with a target of 10 reps on each works the biceps thoroughly. Recommended exorcises are Bicep Curls (Barbell, Dumbbell or machine), Incline Dumbbell Curls (Dumbbells), Hammer curls (Seated, incline or standing), Concentration Curls (Dumbbells) or Prone Curls (Dumbbells or Barbell).

For an example I will choose my preferred of the above...

Set 1: 1-10 reps; Barbell Curls Standing (Weight 15-25 kg/ 33-55lbs)

This targets your lower bicep mainly giving some shape to the lower part of the bicep. Focus only on this part and you will notice the lack of build elsewhere of the bicep.

http://www.bodybuilding.com/exercises/detail/view/name/barbell-curl

http://www.bodybuilding.com/exercises/detail/view/name/barbell-curl

Instructions on how to perform Barbell Curls Standing can be viewed through the link

http://www.bodybuilding.com/exercises/detail/view/name/barbell-curl

Set 2: 1-10 reps; Dumbbell Hammer Curls Standing (Weight 10-15 kg/ 22-33lbs)

This targets your middle and upper bicep and is great for building up a great shaped bicep.

http://www.bodybuilding.com/exercises/detail/view/name/hammer-curls

http://www.bodybuilding.com/exercises/detail/view/name/hammer-curls

Instructions on how to perform dumbbell hammer curls Standing can be viewed through the link

http://www.bodybuilding.com/exercises/detail/view/name/hammer-curls

Set 3: 1-10 reps; Incline Dumbbell Curls Seated (Weight 10-15 kg/ 22-33lbs)

Targeting mainly the upper bicep this helps build good strength into your bicep and will help improve your everyday lifting strength.

http://www.bodybuilding.com/exercises/detail/view/name/incline-dumbbell-curl

http://www.bodybuilding.com/exercises/detail/view/name/incline-dumbbell-curl

Instructions on how to perform Incline Dumbbell Curls Seated can be viewed through the link

http://www.bodybuilding.com/exercises/detail/view/name/incline-dumbbell-curl

Set 4: 1-10 reps; Concentration Curls Seated (Weight 10-15 kg/ 22-33lbs)

These target the middle of your bicep and are what create that peak when you flex.

http://www.bodybuilding.com/exercises/detail/view/name/concentration-curls

http://www.bodybuilding.com/exercises/detail/view/name/concentration-curls

Instructions on how to perform Concentration Curls Seated can be viewed through the link

http://www.bodybuilding.com/exercises/detail/view/name/concentration-curls

All these should be executed one after the other with minimal rest and after all four are complete rest and do it again untill you can feel it good.

Triceps

Let's move on to triceps, the pushing muscles of your arms. Biceps and triceps need each other to allow them to bulk up, without one the other just looks bad. For triceps it's back to the normal low rep high weight routine. I recommend doing 3 exorcises on triceps in a session, the suggested exorcises are Cable Triceps Pushdown (Machine), Narrow Grip Bench Press (Barbell or Dumbbell), Tricep Extensions (Barbell).

For an example I will choose my preferred of the above, this time rest between each set...

Exorcise 1, 1-3 sets, 1-10 reps; Cable Triceps Pushdown 

This exorcise will be targeting the whole tricep muscle using a full movement of the arm.

http://www.bodybuilding.com/exercises/detail/view/name/cable-one-arm-tricep-extension

http://www.bodybuilding.com/exercises/detail/view/name/cable-one-arm-tricep-extension

Instructions on how to perform Cable Triceps Pushdowns can be viewed through the link

http://www.bodybuilding.com/exercises/detail/view/name/cable-one-arm-tricep-extension

Exorcise 2, 1-3 sets, 1-10 reps; Narrow Grip Bench Press (Weight 20-40kgs/44-88lbs)

An easy triceps exorcise using the bench press, targets the triceps well and you'll definitely feel the burn.

http://www.bodybuilding.com/exercises/detail/view/name/close-grip-barbell-bench-press

http://www.bodybuilding.com/exercises/detail/view/name/close-grip-barbell-bench-press

Instructions on how to perform Narrow Grip Bench Press can be viewed through the link

http://www.bodybuilding.com/exercises/detail/view/name/close-grip-barbell-bench-press

Exorcise 3, 1-3 sets, 1-10 reps; Tricep Extensions Lying (Weight 10-15kgs/22-33lbs)

These are fun and when done right will make you feel the burn!

http://www.bodybuilding.com/exercises/detail/view/name/lying-dumbbell-tricep-extension

http://www.bodybuilding.com/exercises/detail/view/name/lying-dumbbell-tricep-extension

Instructions on how to perform Tricep Extensions can be viewed through the link

http://www.bodybuilding.com/exercises/detail/view/name/lying-dumbbell-tricep-extension

 These 3 tricep exorcises will leave your arms worked to the max and will be a great tricep workout!

Forearms

Lastly you have your forearms which quite often are forgotten. Your forearms plays a large supporting role in the build of your arm and is quite noticeable. Having a built forearms will improve your arms grip and endurance. My recommended exorcises to pump up your forearms are these; Dumbbell Palms-Down Wrist Curl (Dumbbells), Dumbbell Palms-Up Curl (Dumbbells), Standing Palms-Up Barbell Behind the Back Wrist curl (Barbell).

For an example I will choose my preferred of the above, again with a  rest between each set...

Exorcise 1, 1-3 sets, 1-10 reps; Dumbbell Palms-Down Wrist Curl

This will work on your forearms top region, this muscle can actually get quite large.

http://www.bodybuilding.com/exercises/detail/view/name/seated-one-arm-dumbbell-palms-down-wrist-curl

http://www.bodybuilding.com/exercises/detail/view/name/seated-one-arm-dumbbell-palms-down-wrist-curl

Instructions on how to perform Dumbbell Palms-Down Wrist Curl can be viewed through the link

http://www.bodybuilding.com/exercises/detail/view/name/seated-one-arm-dumbbell-palms-down-wrist-curl

Exorcise 2, 1-3 sets, 1-10 reps; Dumbbell Palms-up Curl

This will work on your forearms bottom region, most will find this muscle to be quite weak but this is a rarely used muscle. 

http://www.bodybuilding.com/exercises/detail/view/name/seated-one-arm-dumbbell-palms-up-wrist-curl

http://www.bodybuilding.com/exercises/detail/view/name/seated-one-arm-dumbbell-palms-up-wrist-curl

Instructions on how to perform Dumbbell Palms-Up Curl can be viewed through the link

http://www.bodybuilding.com/exercises/detail/view/name/seated-one-arm-dumbbell-palms-up-wrist-curl

Exorcise 3, 1-3 sets, 1-10 reps; Standing Palms-Up Barbell Behind the Back Wrist curl

Again working on that bottom region of the forearm great exorcise for building strength here.

http://www.bodybuilding.com/exercises/detail/view/name/standing-palms-up-barbell-behind-the-back-wrist-curl

http://www.bodybuilding.com/exercises/detail/view/name/standing-palms-up-barbell-behind-the-back-wrist-curl

Instructions on how to perform Standing Palms-Up Barbell Behind the Back Wrist curl can be viewed 

through the link

http://www.bodybuilding.com/exercises/detail/view/name/standing-palms-up-barbell-behind-the-back-wrist-curl

I will conclude my guide on building your desired arm build with my recommended exorcises here with a wish of good luck with your muscle building.

Easy Muscle Building Tips by Phil.

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