The arms in a basic break down are
the forearms, biceps, and triceps. These three areas on the arm are what you
want to isolate to get the muscle packed arms you seek.
You first need to have a good diet
plan that is made for muscle building, which means high calories and protein
intake followed by low calorie and low carbs.
Biceps and Forearms
They call this that name because it
has two muscle heads that make up the muscle. You want to start by doing heavy
barbell curls for x4 sets x7 repetitions.
Follow this up with heavy dumbbell
hammer curls which will be performed for x3 sets x8 repetitions. A great way to
also build your biceps and forearms is by doing seated rows, squats, lunges,
and deadlifts. Finish off with cable reverse curls x3 sets of x10 repetitions.
Triceps
The core workout for your triceps
would be close hand grip barbell chest press. Do x5 sets of semi-heavy weight
for x8 repetitions.
Grab a semi-heavy dumbbell for
overhead triceps press. Do x3 sets of x10 repetitions.
Your arms should be burning like crazy by this point so move on to cable machines and do x3 sets of triceps push downs for x10 - x15 repetitions with light weight. Now you have finished an arm isolation day!
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