Arms Workout for Beginners

As you all know Arms are referred to as biceps, triceps and forearms. Many beginners asked the same questions about “how to build the bigger arms?” Well I have no problem in answering these questions. Anyone can ask me any questions related to bodybuilding, health and fitness, I have no issue in answering the questions, but this time I decided that rather giving oral answers to everyone, I will possibly write an article on this subject and will put all my knowledge here to tell all the beginners that how to get huge arms. Arms are always visible to everyone and every-time, that’s why all beginners spend extra hours in building huge arms in the gym. Getting huge arms with the slabs of muscles are the best arms anyone can get.

So in the following article, I will be discussing about the exercises for biceps, triceps and forearms, their location, their different functions and the anatomy. I will also include my 5 favorite exercises for arms i.e biceps, triceps and forearms that will help you to build huge and bigger arms.

BICEPS :-

Biceps Brachii :

• Location: Front part of the upper arm between the elbow and the shoulder.
• Function: Helping elbow in curling motion.
• Exercises: Barbell and Dumbbell Curls.

Brachialis :

• Location: Small muscle over the lower portion of the upper arm that connects the bottom half of the bicep to the forearm.
• Function: Making elbow more flex.
• Exercise: Hammer Curls and Reverse Curls.

FOREARMS :-

Pronator Teres :

• Location: Underbelly of the forearm.
• Function: Turning hand so palm is facing down.
• Exercise: Palm Up Barbell Wrist Curls Over Bench.

Brachioradialis :

• Location: Top and outer portion of forearm.
• Function: Flexes arm at the elbow.
• Exercise: Palm Down Barbell Wrist Curls Over Bench.

TRICEPS :-

• Location: Back portion of upper arm between elbow and shoulder.
• Function: Elbow extension.
• Exercises: Lying Tricep Press and Close Grip Bench Press.

From the above mentioned details, you all should come to know that your biceps are the first show muscles that are added in your physique. When someone asks you to show your muscles, you firstly flex out your bicep muscles and then something else. It is a dream for every beginner to build huge biceps but i may also suggest you to don’t forget to workout for rest of your arms muscles. Many bodybuilders admitted that in the beginning they used to train their biceps harder rather than their triceps and forearms. This creates an imbalance which takes years to balance back out.

Train your upper arms (biceps and triceps) with all kinds of rep ranges like (15-20) high, (8-12) moderate and (4-6) low. I may also suggest you to increase your intensity of lifting weights, perform intense workout as fast as you can. From my point of view for forearms, you all have to carry out as high reps to get these muscles grow. Reps can reach as high as 50-60 to grow these babies as you put them on fire after performing high reps.

ARM WORKOUT SCHEDULE :-

SCHEDULE 1-

• CLOSE-GRIP BARBELL BENCH PRESS- 3 sets of 4-6 reps.
• CABLE ROPE OVERHEAD TRICEPS EXTENSION- 2 sets of 8-12 reps.
• TRICEPS PUSH-DOWN- 2 sets of 15 reps.
• BARBELL CURL- 3 sets of 4-6 reps.
• ALTERNATING DUMBBELL CURLS- 2 sets of 8-12 reps.
• STRAIGHT BAR CABLE CURLS- 3 sets of 15 reps.
• PALMS-DOWN WRIST CURL OVER A BENCH- 5 sets of 25 reps.

SCHEDULE 2-

• BENCH DIPS- 3 sets of 6-8 reps.
• SKULL CRUSHERS- 2 sets of 8-12 reps.
• ONE-ARM TRICEPS EXTENSION- 2 sets of 12 reps.
• ALTERNATE INCLINE DUMBBELL CURL- 3 sets of 6-8 reps.
• BARBELL CURLS LYING AGAINST AN INCLINE- 2 sets of 8-12 reps.
• LYING CABLE CURL- 3 sets of 15 reps.
• CABLE WRIST CURL- 5 sets of 50 reps.

SCHEDULE 3-

• ZIG-ZAG BAR CURL- 3 Sets of 6-8 reps. 
• CABLE HAMMER CURLS- 3 sets of 12 reps.
• CONCENTRATION CURLS- 3 sets of 15 reps.
• DIP MACHINE- 3 sets of 6-8 reps.
• DECLINE DUMBBELL TRICEPS EXTENSION- 3 sets of 8-12 reps.
• CABLE INCLINE TRICEPS EXTENSION- 3 sets of 15 reps.
• PALMS-UP BARBELL WRIST CURL OVER A BENCH- 5 sets of 25 reps.

SCHEDULE 4- 

• CLOSE-GRIP STANDING BARBELL CURL- 3 sets of 6-8 reps.
• CROSS BODY HAMMER CURL- 3 sets of 12 reps.
• MACHINE PREACHER CURLS- 2 sets of 15 reps.
• DECLINE ZIG- ZAG BAR TRICEPS EXTENSION- 3 sets of 6-8 reps.
• LOW CABLE TRICEPS EXTENSION- 3 sets of 8-12 reps.
• REVERSE GRIP TRICEPS PUSH DOWN- 3 sets of 15 reps.
• PLATE PINCH- 5 sets of 50 reps.

SCHEDULE 5-

• BARBELL CURL- 3 sets of 4-6 reps.
• CLOSE-GRIP BARBELL BENCH PRESS- 3 sets of 4-6 reps.
• INCLINE DUMBBELL CURL- 2 sets of 8-12 reps.
• LYING TRICEPS PRESS- 2 sets of 8-12 reps.
• MACHINE PREACHER CURLS- 2 sets of 15-20 reps.
• REVERSE GRIP TRICEPS PUSH DOWN- 2 sets of 15-20 reps.
• SEATED PALM-UP BARBELL WRIST CURL- 2 sets of 50 reps.
• SEATED PALMS-DOWN BARBELL WRIST CURL- 2 sets of 50 reps.