Along with getting a big chest, most men who start weight training want big arms. Also, one of the main trouble spots for women is the back of the arm, the tricep muscle.
f you ask someone to show you their muscles they will usually roll up their sleeve and flex their bicep. But what most people fail to realize is that the tricep muscle; the horsehoe shape muscle on the back of your arm makes up two thirds of the arm. To build balanced arms you need to train all the muscles of the arms, biceps, triceps, brachialis, forearm flexors and extensors.
Below is an effective arm workout that allows you to train arms on a separate day. This will allow you to train them with the uttermost intensity while using heavy weight. Make sure to stay within 4-6 reps, lows reps and heavy weights is most effective for muscle growth. If you train arms by themselves, make sure to space rest days between arm day and your back and chest workouts, when your arms are worked as secondary muscles.
Biceps
Straight Barbell Curls -3 sets
Alternate Dumbbell Curls-2 sets
Triceps
Lying Tricep Extensions -3 sets
Cable Pushdowns- 2 sets
Forearms
Reverse Curls- 2 sets
Wrist Curls- 2 sets
Make sure to stretch the muscles of the arms after your workout to aid in recovery and remove lactic acid from your muscles. To stretch your biceps hold both arms straight out to your sides fully extended forming a straight line from your shoulders, pointing left and right. Slowly stretch outwards and rotate your arms slightly.
To stretch the triceps hold each arm overhead and bring your fist down behind your head feeling the stretch in the belly of each tricep muscle on the back of your arm.
To stretch the forearms hold each arm straight in front of you and slowly pull back your hand in the opposite direction feeling the stretch in your forearms.
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Sean is a Certified Personal Trainer and a proud and busy Dad. Sean has been involved in the health and fitness industry for over 15 years and have appeared in High Performance Muscle Magazine, been on health and fitness radio shows and was selected as a sponsored athlete by one of the top supplement nutrition companies in the world. His popular Dad Fitness fat loss workouts have helped thousands of Dads around the world lose fat, gain muscle, and get lean in less than 3 hours per week. For more information on the Dad Fitness workouts that will help you burn fat without spending hours in the gym, visit dadfitness.com .