Bodybuilding Equipment

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.