One of the most common problem of beginners who visit GYM weekly is not to follow a program, where you must follow arm routines and workouts if you want to build muscles. This is not only important for your arms, but for all muscles like chest, legs, back and others.

What I will show you here is a arm routines workout for beginners where you will see one of the must do workouts for triceps, biceps and forearm muscles and routines which are the best you follow. Remember that without a consistent training and nutrition you can forget about gaining muscles, so both are on the first place!

Now here are the best arm routines and workouts for beginners:

Biceps

1. Barbell Curl - The first exercise you need to do when pumping biceps. Do 4 routines of that workout, because it is one of the most important ones. Try to keep your shoulders down, relaxed and slowly lift the curl with your biceps. Do not swing your body, stay still. Do reps like follow: 12-10-8-6*
2. Barbell Preacher Curl - Almost the same exercise, only this time you use the preacher bench. Slowly lift the curl using only your biceps. Keep elbows still. Do 4 routines: 12-10-10-8*
3. Dumbbell Concentration Curl - One of the exercises you do at the end of bicep workouts routines. Slowly lifting! Do 3 routines: 12-12-12*

Triceps

1. Close Grip Bench Press - The must do triceps exercise with 4 routines. Always start with this exercise. Have 10 cm of distance between each hand grip. Do 4 routines: 12-10-8-6*
2. Skull Crusher - Another must do exercise for triceps. Keep your elbows still with a distance of 10 cm. Do 3-4 routines: 12-10-8-6*
3. Cable Pushdown - A good cable exercise for your triceps with low weight. Try to stand still when doing this exercise and keep your elbows still with a distance of 10 cm. Do 4 routines: 12-10-10-8*

Forearm

1. Wrist Curl - A must do exercise for your forearm wrist muscle. Do 4 routines: 15-12-12-10*
2. Reverse Wrist Curl - Same exercise, only this time you have a reverse grip of wrists. Do 4 routines: 15-12-12-10*