Many bodybuilders make that mistake to perform to complicated and advanced exercises which leads to slower progress and not happy results. If you are a beginner then you need to follow a beginner workout program, and you need to avoid advanced exercises which you do not know how to perform well. Most of the hardest exercises will not give you what you want, as when performing them you will not concentrate on the specific muscles, you will include others. So knowing the exercise and knowing how to perform it is really important if you want to build up muscles.

Now let me show you some good bicep workouts that you can start working on today. For better results, I suggest you change workouts each week. You can mix the exercises as well. You also need to know that bicep is the hardest muscle to build up, you need a lot of concentration and regular training with a idea nutriton.

1. Biceps Curl - Use the bar and grab it under. With elbows to side, raise bar until forearms are vertical. Lower until arms are fully extended. Repeat.
2. Dumbbell Curl - Use dumbbells. With elbows to sides, raise one dumbbell and rotate forearm until forearm is vertical and palm faces shoulder. Lower to original position and repeat with opposite arm. Continue to alternate between sides.
3. Dumbbell Concentration Curl - Raise dumbbell to front of shoulder. Lower dumbbell until arm is fully extended. Repeat. Continue with opposite arm.
4. Barbell Preacher Curl - Raise bar until forearms are vertical. Lower barbell until arms are fully extended. Repeat.
5. Cable Prone Incline Curl or Barbell - Raise bar until arms are flexed. Lower barbell until arms are fully extended. Repeat.

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*

I hope you already know something about nutrition which is usually more important than workout. If you will follow this exercises I will show you, I hope you will also follow a nutrition program for muscle building. With both you will see progress much, much faster that is why it is viral to follow both.

Ok, lets start with first things first. Upper arm muscles include biceps and triceps and also deltoid. If you want to get a bigger upper arm you will need to work on all three muscle categories I told you about. Most of bodybuilders and also beginners in GYM have a program which they follow.

You need to work on triceps and bicep muscle  the same workout day. Doing both muscles 1-2 times per week is enough. On workout day, you need to have 4 different exercises for both bicep and triceps with 3-4 routines of 12-8 reps. This is a most common workout that you should follow, now lets see which are the best upper arm exercises for triceps, bicep and deltoid you should practice.

Best Bicep Exercises

1. Barbell Curl - Do 4 routines of 12-8 reps. Have 1 minute rest between each routine.
2. Dumbbell Curl - Do 3-4 routines of 14-10 reps. Have 1.30 minute rest.
3. Barbell Preacher Curl - Do 4 routines of 12-6 reps.
4. Dumbbell Concentration Curl - Do 3 routines of 15-10 reps. Have 30 seconds rest.

Best Triceps Exercises

1. Close Grip Bench Press - Do 4 routines of 12-8 reps.
2. Lying Triceps Extension - Do 3-4 routines of 12-8 reps.
3. Incline Triceps Extension - Do 3 routines of 15-10 reps.
4. Dumbbell Kickback - Do 3-4 routines of 12-8 reps.

Best Deltoid Exercises

1. Barbell Upright Row - Do 3-4 routines of 12-8 reps.
2. Dumbbell Lying Lateral Raise - Do 3 routines of 15-10 reps.
3. Dumbbell Lateral Row - Do 3-4 routines of 15-10 reps.

There are many types of muscles in our upper arm.

1) The biceps are called the front muscles. These muscles are easily visible when the arm is bent at the elbow.

2) The second type of muscle is the triceps. Triceps are those muscles which are the back of the arm. The weights are lifted by the triceps so most of the people do not give too much importance to the triceps.

Exercises are often used by the people who are fat and want of lose body weight. But there are people around the world who work out in the gym only to get an attractive body. And again there are certain people who do the exercises only to keep their body fit and healthy and do not concentrate on the other aspects of doing gyms. The people who are very conscious about their body should work out at the gyms regularly.

The working in the gym will make a person not only healthy but it also makes his body look attractive. To make the arms look beautiful and popping, the biceps and the triceps has to be taken care of and the exercises should be done regularly

Biceps
There are many exercises that help in making the biceps look bigger. The people work their heart out to get a healthy body. The development of the cults make the arms look attractive. The exercise that helps in the toning of the biceps is the lifting of equal weights in both the hands and the arms has to be bent and straightened and the repetition has to be continued so that the strength of the arm increases and then more weight is added to the previous weight. But while doing the exercises the posture has to be correct or some other problem might arise in the later stages.

Triceps

The exercise for the triceps muscles is almost same as that of the biceps muscles. A certain weight has to be taken in both the hands and the same is done like it was done while doing the bicep exercise. Again while working out the backs has to be kept straight so that the body does not lose the shape and deform its shape into another.

Exercise
The arm strength can be increased by doing different types of exercises apart from the ones done in the gym which are prescribed for some special regions. The exercise that has to be done is those that do not specify a certain region but are for the whole of the body. The isolation exercises are not suitable for the building of the arm strengths but can be preferred for the building of the body. The exercises that help in the building of the strength of the body should be done as it helps in the building of the arm strength. The compound exercise helps you to distribute the equal amount of energy to all the parts of the body as the exercises are meant for the different parts of the body and not for the specific parts like the arms, biceps etc.

Diet of a person
The diet of a person matters very much in building the strength of the body. Protein is the main ingredient for the building of the body. The food rich in protein should be included by the people who want to gain the strength. The protein helps in the building of the muscles and makes the body strengthen. The intake of the carbohydrates should also be increased as it also increases the strength of the body by providing the body with glucose and the disaccharides and polysaccharides. The body requires the fifty percent of the total calories used in a day from the carbohydrates, so, the intake of it should be increased. The fats also provide the body with the required amount of nutrition for the body so that it can use it up when there is a shortage of carbohydrate in the body. The diet of a person should also include the green vegetables as the minerals present in the green vegetables help in the body building. The diet must be balanced but it does not mean that you should eat less amount of food but eat the healthy food.

Rest
A person must get an adequate amount of rest so that the muscles are relaxed and they get ready for the use. A person should get at least six hours to sleep which helps to be active for the whole day. Moreover the over is a great factor that has to be checked by the people as it might ruin the health of a person. These measures have to be taken in order to get enough strength for the body or else the exercise won’t yield the fruitful result.

Some of the important things that have to be kept in mind before starting the exercises are:

1. The exercises should not be over done. The instructor of a gym advices you for the adequate number of times the repetitions has to be done and the said number should not be exceeded.
2. The weight that the instructor says should be taken and not the over weight. The instructor first verifies the amount of weight that the person can lift and then he instructs to take the weight.
3. The number of days should not exceed the required days as over doing of the exercise might affect the body and result in the breakdown of the health.

For a person to be determined to get the desired shape he should have a very powerful willingness. A mentally weak person cannot do the exercises regularly as he might be changing his mind very often and do not go to the gym regularly.
For the building of the body only the correct execution of the exercise won’t do but you also have to maintain a good diet and eat the essential nutrients even though you don’t like it. The nutrition helps the body to be healthy and helps the body to be built very quickly. Without the intake of required nutrition the body might break down and make a person ill. The diet of a person should include maximum amount of protein, carbohydrate and fats. But the intake of the essential ingredients for the building of the body should not be exceeded as the extra amount would result in the formation of waste products that might be harmful to the body.

Carbohydrate

The carbohydrate should be taken by the body builders in adequate amount so that they get the required amount of energy to increase their arm strength. The increase in the strength would result in the increase of their power to do exercises for longer time. There is a disbelief amongst the people that the intake of carbohydrate results in the increase in the fat deposit in the body making a person fat but it is not true but the intake of the excessive amount of carbohydrate might result in the increase of the body weight of a person. Again if the body does not get the sufficient amount of carbohydrates then it ceases to grow resulting in the deficiency diseases or some other diseases. The amount of carbohydrate eaten in a day should be calculated and it should not exceed the total amount required by a body on a daily basis. The fifty percent of the total amount of calories used per day comes from the carbohydrate so it should be taken in adequate amount.

Proteins

The protein is the main element for the building of the body of a person and a person who works out in the gym should take maximum amount of protein so that their body is built soon and they get the energy which they require to build their body.

Fats

The fats play a vital role in providing the body with the amount of nutrition required to build their body. The fats are the elements which provide the body with the elements that help in body building.

Forearm Workouts
For the shaping of the fore arms there are certain exercises that has to be done so that the fore arm gains some strength and can be matched with the upper arm. The very basic and the old exercise equipment that can help in shaping the fore arm is the wrist roller. The wrist roller is the most important type of equipment which helps to gain the shape of the wrist and makes the fore arm match with the upper arm. The wrist roller exercises are very simple and can be executed anywhere and any time. The wrist roller is a device that is very easy to operate and it has to be hold by the two hands and curled keeping the arms constant but moving only the wrist. It can be moved either clockwise or in anti clockwise direction. But while dong the exercise the weight has to be kept equal on both the sides and moreover you should not take overweight as it might cause a pain in the wrist or might also result in the fracture of the wrist. So it is very risky and it should be done only under proper guidance by a person who is adept in all these. It is not a tough exercise and so it can be done for about 12 to 15 times in one set and such sets can be done for about 2 to 3 sets. By doing so you can experience a great pump in the fore arm and it can be used to get the desired result.

Considering the diet
The exercise can only be done if there is enough strength to perform it and so for gaining the required strength the diet is the most important thing. The diet of a person has to be balanced in such a way that he takes all kinds food stuffs and the different nutrients. The intake of protein has to be increased as it is the main body building ingredient of the body.

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.

Here are some basic biceps workouts:

Arm dumbbell curl
It is the basic bicep workout that would help to get a decent shaped bicep. This is a very old practice and hence it is not preferred by most of the people and so the people do not do this exercise. There are many things to be noted while doing this exercise and for the proper results it must be done correctly. The way of sitting should be properly watched and you should not bend or the arms should not be swinged around. The improper working out of the exercises might make a person ill.

Cable curls
For the proper execution of the biceps’ exercise the arms has to be in good shape. While doing this exercise the arms should be kept close to the body with the elbows at the either side. This exercise has to be repeated for 8-10 repetitions. If the beginners try this then they can try it to 2 sets but the advanced person who has been working out in the gym can go for 3 sets.

Concentrated curls
This exercise mainly affects the group of muscles. The elbow should be placed just below the thighs. Remember that the improper execution of the exercise would not yield the fruitful result in the other way i.e., it might make the biceps irregular. This can be worked out for 3 sets about 8 to 10 repetitions.

There are other many types of bicep curls like regular and hammer curls. The curls are done according to the requirements of the people. But only dong the exercises correctly won’t help to get a good shaped body but the food also matters much. The essential ingredients for the building of the body should also be taken so that the body gets enough nutrition from the food and helps in the building of the body. The calculated amount of all food should be taken so that the nutrition is neither less nor more than the required amount.