Most people new to bodybuilding pay a lot of attention to building big arms, sometimes to the point of overtraining. Remember, bring the arm muscles into play during most exercises aimed at other body parts so you must be careful not to overdo things.
That said, and the arms are complex body parts in itself and worthy exercise program focuses correctly. In the core group consists of three conditions the major muscle groups:
1. Biceps brachii - two muscles in the upper forearm that run from the elbow to the shoulder.
2. Triceps brachii - three muscles in the back of the upper arm that run from the elbow to the shoulder.
3. Crank - several smaller muscles that go from elbow to wrist.
There are seven classic exercises that allow beginners to get a good start building muscle without fatigue the body. All the following exercises, use light enough to allow between 10-15 reps.
It is recommended to build biceps exercises three entries:
1. Permanent iron curl - 3 sets of 10-15 reps.
2. Dumbbell Curls permanent alternative - 3 sets of 10-15 reps.
3. Established and preacher curls - 3 sets of 10-15 reps.
It is recommended three triceps building exercises 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.
It is recommended building forearm exercise for beginners:
1. EZ bar reverse curls - 3 sets of 10-15 reps.
As with all exercises you need to take care of scheduling specific body parts. To start the exercises should include your arm in a program similar to those offered the following:
Day 1: biceps, back, abs
Day 2: hamstrings, shoulders and abs
Day 3: before and arms and legs
Day 4: Triceps, chest, abdominal
For the first two weeks in all but one group, then add one set each week to a maximum of three years. After three months you will be ready to move to a higher intensity mid-level workouts.
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