As with any muscle group properly constructed training is one of the key factors for muscle progress in the arms. Well built and solid muscles of the arms are best constructed using a complex exercise, weight and correctly perform all movements in a given training program. The muscles of the arms are a very elastic muscle group, they have a much better and faster muscle recovery compared to other muscle groups of the upper body. They are able to withstand more intense workouts a week. You can practice this training program 2 times a week with at least 1-2 days of rest between each workout. Rest between each series in this training should be 45-60 seconds, while the rest between each exercise can be 1-2 minutes.
Choice and schedule of exercises in the training program
Triceps Exercise No. 1 (WEIGHTED BENCH DIP) – do 4 sets of this exercise with 8-12 repetitions in the series. If you can, increase the resistance in each new series.
Triceps Exercise No. 2 (Lying Tricep Extensions) – do 4 sets of this exercise with 10-12 reps in the series. If you can, use more weight when performing this movement.
Triceps Exercise No. 3 (Close Grip Tricep PushDowns) – do 3 sets of this exercise with 12-15 reps in the series.
Biceps Exercise No. 1 (Wide Grip Barbell Bicep Curls) – do 4 sets of this exercise with 8-10 repetitions in the series.
Biceps Exercise No. 2 (Alternating Dumbbell Curls) – do 3 sets of this exercise with 10-12 reps for each arm individually.
Biceps Exercise No. 3 (Standing Concentration Curls) – do 3 of this exercise with 12-15 reps in the series for each arm separately.