Body Building

Getting in shape - a simple workout program for the beginner to body building

If you don't know your abs from your elbow, this is for you

Great Exercises To Tone And Tighten Your Butt by : Ryan Parker

A newbie to body building will most probably make the mistake to concentrate too much time and attention to working out the arms often to the point of exhaustion. Remember that most other exercises which require you to hold weights with your hands will also automatically bring arm muscles into the equation so don't overdo them!

Having said that, the arms are complex body parts in their own right and deserve a properly focused exercise program to sculpt them into the pieces of art they deserve to be. 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 basic exercises that will allow beginners to get off to a good muscle building start without over exhausting 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
   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 which we will discuss at a later date

About The Author
Kim Foster is an avid body builder and physical trainer with his own blog at Forearm Exercise

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