 Every guy wants those bulging biceps from beneath is t-shirt and with these excellent workouts you will get just that in no time whatsoever.
These arm workouts are designed at all levels of lifter and are targeted at every muscle in the arm.
If you want bigger arms then you should not devote all of your time to working your biceps.In fact, you will need to spend more time on your triceps!
The triceps muscle has three heads that require considerable attention but once targeted can make a considerable difference to the size of your arms. The exercises below will target all areas of your arms.
Beginner Workout
Beginners should do the following arm exercises for 4 weeks and then they should move on to the intermediate exercises. If you are exercising more than just the shoulders in your current workout then do the shoulders at the beginning of your workout. The idea is to slowly use heavier weights but with less repetitions. Below is how you should set out your weeks:
Week 1: 1 set 12 repetitions.
Week 2: 2 sets 12 repetitions.
Week 3: 2 sets 10 repetitions with heavier weights.
Week 4: 2 sets 8 repetitions with heavier weights.
Exercise 1: OVERHEAD TRICEPS EXTENSION
You should get hold of a EZ-curl bar with a shoulder-width hand grip. Hold the bar at arms length over the head as shown in the pictures. Without moving your upper arms you should bend your elbows to lower the bar behind your head. You should now pause and then return the bar to the starting position by straightening your arms. This entire procedure should be done slowly.
Exercise 2: LYING DUMBBELL EXTENSION
Get hold of a pair of dumbbells and lie on your back on a bench. Hold the dumbbells slightly behind and over your head with your palms facing each other. Without moving your upper arms you should bend your elbows to lower the dumbbells until your forearms are close to be perpendicular to the floor.
You should now pause and then return to the starting position. Again we will stress how important it is to do these exercises slowly and using the correct form.
Exercise 3: HAMMER CURL
Grab a pair of dumbbells and sit with your feet apart. Let your arms hang straight down and make sure that your palms are facing each other. Curl the dumbbells up as high as you can and then pause and slowly return to the starting position. Nice and simple but very affective this exercise should be done sitting or standing and slowly.
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