Bigger Stronger Arms
September 18, 2008
For stronger arms one needs to pay attention to the triceps and biceps. Biceps exercises should be undertaken when you need to work on your back whereas; the triceps exercises should be performed when you have to work on your chest and shoulders. One should not train hisarms more than twice per week. These exercises should be performed either when no other exercises are performed at that day or when you are through with the upper-body workouts.
Triceps Exercise
For triceps exercise you need an exercise bench and a barbell. You have to first lie on the bench and hold the barbell at least 12 inches apart. Then, you have to raise the barbell at arm’s length with the palms facing forward. After that, bring the barbell down to your chest and while doing it the back should not be arched. After the barbell has reached your chest, raise it up again at arm’s length and repeat the motion.
Biceps Exercise
A pair of dumbbells and an exercise bench is required for this exercise. To perform the exercise you have to sit on the end of the bench with a dumbbell in each hand. Slowly raise both the hands towards the shoulders and lower the arms straight down again. Repeat the motion. While bringing the dumbbells to your shoulders, you have to squeeze the biceps to get better results.
Four-week schedule
The biceps exercise should be done on the first week of your routine at least twice, total workout being 18 sets, with 8-12 repetitions per set. The speed of repetition should be 2 seconds up and 2 seconds down.
The second week’s exercise should consist of curling the dumbbells to the side of your chest. The elbows should be at the sides. This should be done twice a week, total workout being 18 sets, with 8-12 repetitions per set and the speed of repetition should be 2 seconds up, 2 seconds down.
The week three constitutes of triceps exercises twice a week, total being 18 sets with 8-12 repetitions per set. And, in the fourth week, all the exercises are to be performed, the total workout being 24 sets.
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