Arm Exercises For Beginning Bodybuilders
by Rick
Mitchell
zone3
Most people new to bodybuilding pay a lot of attention to building big
arms, sometimes to the point of overtraining. Don't forget, the arm
muscles are brought into play during most exercises aimed at other body
parts so care must be taken not to overdo things.
Having said that,
the arms are complex body parts in their own right and deserve a properly
focused exercise program. In basic terms the arm consists 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 classic exercises that will
allow beginners to get off to a good muscle building start without
overstraining their bodies. For all of the exercises that follow, use a
weight that is light enough to allow between 10-15 reps.
Three
biceps building exercises are recommended for beginners:
1.
Standing barbell curl - 3 sets of 10-15 reps.
2. Alternative
standing dumbbell curls - 3 sets of 10-15 reps.
3. Preacher bench
curls - 3 sets of 10-15 reps.
Three triceps building exercises are
recommended for beginners:
1. Dips - 3 sets of 10-15
reps.
2. Close grip bench press - 3 sets of 10-15 reps.
3.
EZ bar lying extensions - 3 sets of 10-15 reps.
One forearm
building exercise is recommended for beginners:
1. EZ bar reverse
curls - 3 sets of 10-15 reps.
As with all exercises you need to
take care in scheduling specific body parts. To begin with you should
incorporate your arm exercises into a program similar to the one suggested
below:
Day 1: Biceps, Back, Abs
Day 2: Hamstrings,
Shoulders, Abs
Day 3: Quads, Forearms, Calves
Day 4:
Triceps, Chest, Abs
For the first couple of weeks complete one set
but then add one set each week to a maximum of three. At the end of three
months you will be ready to move on to more intensive intermediate level
exercises.
ABOUT THE AUTHOR
Rick Mitchell is the creator of the bodybuildingadvisor.com website
that provides guidance and information to athletes at all levels of
bodybuilding experience. Go to Bodybuilding
Advice to learn more about the issues covered in this
article.
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