Most people who are just starting out in bodybuilding focus a lot on getting big arms, sometimes to the point where they overtrain. Don't forget that most exercises for other parts of the body also work the arm muscles, so be careful not to do too much.
Still, the arms are a complex part of the body on their own, and they need a workout plan that is geared toward them. The arm is made up of three main groups of muscles:
- Forearm is a group of smaller muscles that run from the elbow to the wrist.
- Three muscles in the back of the upper arm, called the triceps brachii, run from the elbow to the shoulder.
- Biceps brachii are two muscles that run from the elbow to the shoulders on the front of the upper arm.
There are seven classic exercises that beginners can do to start building muscle without putting too much strain on their bodies. For all of the exercises that follow, use a weight that is light enough to let you do between 10-15 reps.
Beginners should try these three exercises to build their biceps:
- Alternate curls with dumbbells while standing: 3 sets of 10-15 repetitions.
- Bench curls for preachers: 3 sets of 10-15 reps.
- Curl a barbell while standing. Do 3 sets of 10-15 reps.
Beginners should try these three exercises to build their triceps:
- Bench press with a close grip: 3 sets of 10-15 reps.
- Laying extensions with an EZ bar: 3 sets of 10-15 reps.
- Three sets of 10-15 reps of dips.
Beginners should do the following to strengthen their forearms:
- Reverse curls with an EZ bar: 3 sets of 10-15 reps.
As with all exercises, you need to be careful about when you work out different parts of your body. Start by putting your arm exercises into a plan like the one below:
Day 1: Arms, back, and stomach
Day 2: Hamstrings, Shoulders, Abs
Day 3: Legs, arms, and calves
Day 4: Back, chest, and triceps
Do one set for the first two weeks, and then add one set each week until you reach a maximum of three sets. At the end of three months, you'll be ready to move on to more difficult exercises for people at the intermediate level.
