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*

Many people have a disbelief that the triceps muscle can be obtained by the chest exercise but it is not so because the exercise for the chest muscles have nothing to do with the triceps. The triceps are not built by the chest exercise and so the have to give away with this type of thinking. To build the triceps some specially designed work outs has to be done so that these muscles are developed. While going for the triceps muscles’ training certain things has to be kept in mind like the weight should be equal in both the hands or else there will be an imbalance between the two powers and the pumping of the two hands.

Triceps Exercises
There are some exercises that can be done in order to improve the triceps but before doing the exercises the triceps has to be warmed and then the exercises should be performed. The warming up of the triceps protects them from being strained or some other damages.

Closed grip pushdowns
This exercised is very effective as it helps to develop the triceps muscle as it puts a direct pressure on the triceps and it also help by gaining the mass of the triceps. It has many types of risk and so it should only be done under proper guidance. This can be repeated for two to three sets and each set comprising of ten to twelve repetitions.

Here are some of triceps workouts that you can start doing right now before continuing on more advanced ones:

Closed grip bench press
The closed grip bench press is another effective way to shape the triceps. It also gives a direct pressure on the triceps muscles. It can be easily felt in the triceps muscles as there is a pain evolved in the muscles due to the stress it gets by doing this exercise. This exercise is done with a bar and some weight is put on the bar and then the bar is pulled down towards the forehead. This exercise has to be done for ten to twelve times in three sets to get the fruitful result. This exercise adds mass to the triceps to a large extent and helps in building the triceps muscles.

Parallel bar dips
This is the most effective way of developing the triceps muscles as it acts on all the three groups of muscles and so it can be tried more often so that the muscles are developed quickly and more effectively. It is very easy to do as you need only two parallel bars for the working out of this exercise. For the execution of the exercise you are required to lean on the bars and move upwards by transferring the weight of the body on the arms and bending the elbow drop backwards and when the feet touches the ground again repeat the earlier procedure. This exercise can be done for ten to twelve repetitions in three sets.

The development of the muscles is not a speedy process and so it has to be kept in mind and the number of times it is said to be performed should not be exceeded or else it might result in the break down of the body.