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5 Arm-Blasting Workouts – A Beginner’s Guide!

We don’t mind answering these questions at all but we decided it was time for us to put all our knowledge on this subject. This way anyone can have a detailed blueprint of how to start the process of building HUGE arms.
In the article below we will discuss the anatomy of the forearms, biceps and triceps, their function, location in the body and some exercises for each muscle group. To give you what you are really looking for we will also include 5 of our favorite workout programs to help increase those guns of yours.

 

Biceps

Biceps Brachii

Location: Front part of the upper arm between the elbow and the shoulder
Function: Elbow Flexion, basically making the 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: Elbow Flexion
Exercise: Hammer Curls and Reverse Curls

Forearms

Pronator Teres

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

Brachioradialis

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

Triceps

<strongstyle=”text-transform:uppercase;font-size:17px;”>Triceps Brachii

Location: Back portion of the upper arm between the elbow and the shoulder
Function: Extension of the elbow
Exercises: Lying Tricep Press and Close Grip Bench Press

Rep Ranges

First and foremost let’s get something straight. We all know that the biceps are the show muscle for your physique. When someone asks you to show your muscles, 9 times out of 10 you flex your biceps.
It is great to have well-developed biceps, but make sure you don’t forget to train the rest of your muscles in the upper and lower arm with the same volume and intensity as you do your biceps.
Many beginners fall into that trap and create terrible imbalances in their arms. Even the great Arnold Schwarzenegger admits he trained his biceps harder and more often than his triceps in the beginning. This built an imbalance that took him years to balance back out.
For training your upper arms (biceps and triceps) we like to use all kinds of rep ranges, high (15-20), moderate (8-12) and low (4-6). Each has its own purpose and will be critical to use all ranges in your pursuit of bigger arms.
Forearms, on the other hand, are what we like to call the “burning buggers.” You will have to endure some high rep muscle-burning sets to get these babies to grow. Reps can go as high as 50 to get these to burn like they are on fire, but it will be all worth it when you have thick meaty forearms like Popeye.
Now that you understand which muscles make up your arms, their function, location and the rep range needed to stimulate them, let’s give you some workouts to help you build your arms.
All exercises should be performed in perfect form because bad form or habits that you start now will follow you and will lead to lack of progress or worse, injury in the future. Many if not all the exercises will be new to you. So make sure you use the Exercise Guide on Bodybuilding.com to help you with your form.

WORKOUT 1

1 Close-Grip Barbell Bench Press
3 sets, 4-6 reps
2 Cable Rope Overhead Triceps Extension
2 sets, 8-12 reps
3 Triceps Pushdown
2 sets, 15 reps
4 Barbell Curl
3 sets, 4-6 reps
5 Dumbbell Alternate Bicep Curl
2 sets, 8-12 reps
6 Standing Biceps Cable Curl
3 sets, 15 reps
7 Palms-Down Wrist Curl Over A Bench
5 sets, 25 reps

WORKOUT 2

1 Close-Grip Barbell Bench Press
3 sets, 4-6 reps
2 Cable Rope Overhead Triceps Extension
2 sets, 8-12 reps
3 Triceps Pushdown
2 sets, 15 reps
4 Barbell Curl
3 sets, 4-6 reps
5 Dumbbell Alternate Bicep Curl
2 sets, 8-12 reps
6 Standing Biceps Cable Curl
3 sets, 15 reps
7 Palms-Down Wrist Curl Over A Bench
5 sets, 25 reps

WORKOUT 3

1 EZ-Bar Curl
3 sets, 6-8 reps
2 Cable Hammer Curls – Rope Attachment
3 sets, 12 reps
3 Concentration Curls
3 sets, 15 reps
4 Dip Machine
3 sets, 6-8 reps
5 Decline Dumbbell Triceps Extension
3 sets, 8-12 reps
6 Cable Incline Triceps Extension
3 sets, 15 reps
7 Palms-Up Barbell Wrist Curl Over A Bench
5 sets, 25 reps

WORKOUT 4

1 Close-Grip Barbell Bench Press
3 sets, 6-8 reps
2 Cross Body Hammer Curl
3 sets, 12 reps
3 Machine Preacher Curls
2 sets, 15 reps
4 Decline EZ Bar Triceps Extension
3 sets, 6-8 reps
5 Low Cable Triceps Extension
3 sets, 8-12 reps
6 Reverse Grip Triceps Pushdown
3 sets, 15 reps
7 Plate Pinch
5 sets, 50 reps

WORKOUT 5

1 Barbell Curl
3 sets, 4-6 reps
2 Close-Grip Barbell Bench Press
3 sets, 4-6 reps
3 Incline Dumbbell Curl
2 sets, 8-12 reps
4 Lying Triceps Press
2 sets, 8-12 reps
5 Machine Preacher Curls
2 sets, 15 reps
6 Reverse Grip Triceps Pushdown
2 sets, 15-20 reps
7 Seated Palm-Up Barbell Wrist Curl
2 sets, 50 reps
8 Seated Palms-Down Barbell Wrist Curl
2 sets, 50 reps