The Exercises That Will Get You the Arms You've Always Wanted

Have you ever seen someone and thought, "Man, they have some big arms"? I've been working out for awhile now and it seems like the bicep muscle is the first muscle people notice. Have you been trying to build a little muscle in the arms but not want to go to a gym and work out for hours? I have built a work out that is quick and simple. It will help build strength and size in your arms.

First I would like to familiarize you with the different areas of the arm. There is like I mentioned, the bicep, which is the front part of the arm from elbow to shoulder. Then there are the Triceps, which is the back of the arm from elbow to shoulder.

Now if you want to build an amazing looking arm you must work out your biceps and your triceps. I start out with a six week program I got from my high school football coach. We would do a certain weight for two weeks at three sets of ten reps. Make sure it's a weight that you can get, if you can only get eight on your second set then you need to lower to the weight for your third set. On week three you start doing five sets of five reps. do this for week three and four. On week five and six you should do four sets of three reps. Also note that every two weeks you should add about five - ten pounds of weight to the weight you were using the previous week. Example if you were doing three sets of ten with 75 lbs, you would do 80 or 85 lbs for your five sets of five.

After you have completed the three sets of ten, you can grab a 20lb dumbbell and do one handed curls. Start out with doing three sets of 15 reps. One set consists of 15 curls with the left hand and 15 curls with the right hand then switch arms and do reverse curls, 15 reps with both arms. If you're not sure what a reverse curl is, it is where you have a hold of the dumbbell and your palms are facing down. You still do the normal curling motion just with a different grip.

Once you have done all three sets of the one handed curls now you need to work out the triceps. My favorite triceps work out is dips. You can use two chairs, your hands are on one chair and your feet are out in front of you on the other chair. You dip down and push yourself back up using your triceps. It is an excellent work out for your arms.

Do this entire work out on Mondays and Fridays. On Wednesdays you should only do three sets of ten with a lighter weight. You are supposed to give your muscles a 48 hours rest before working that particular muscle out again. That is why I say go kind of light on Wednesday. If you stick with this routine and don't slack off at all, in six weeks you will notice a difference.