Arm Muscle Building Workout Plan

Alongside the chest and back, bodybuilders have always considered colossal arms the most striking body part, a presentation of truly exceptional size and strength. The perfectly balanced arm is ordinarily one-third biceps and two-thirds triceps. Achieving this means knowing which muscles to train, with which exercises, and what quantity of effort to give to all. There are various means of approaching arm training. You can train the entire arm in one session, either completing each muscle area before proceeding on to the next or alternating sets for biceps and triceps, training the whole arm at once. On the other hand, you can divide your training into segments where you train triceps one day, biceps the next, and forearms at any time it suits you. Anyway, moving on to some other important points (note that these serve as general guidelines):

• Both investigation and practical experience have demonstrated that bodybuilders get the best results when using a weight in each exercise that denotes about 70% to 75% of their one-rep maximum – that is, the quantity of weight one could use completing one full-out repetition of that specific exercise without taking a break. 
• If you use this quantity of weight you will normally find you can do sets of:
• 8 to 12 repetitions for upper-body muscles
• 12 to 16 repetitions for the major leg muscles.
• It is recommended to do 4 sets due to:
• Necessity for sufficient volume to fully stimulate the muscle
• Here is a typical upper-body set scheme:
• First set: a warm-up set with a lighter load; 15 reps or marginally more
• Second set: Add load so that the muscles are completely fatigued at roughly 10 to 12 reps
• Third set: Add even more weight to move the failure point to 8 to 10 reps
• Fourth set: For strength, increase sufficient weight so your muscles cease to function after 6 reps
• Optional fifth set: Use the identical load, attempt to get an additional 6 reps; if not, get some assistance from a training companion if needed to complete the set (known as forced reps)
• Try to keep your rest periods between sets down to a minute or less.
• Training in this manner provides you with the greatest of all possible worlds: You begin relatively lightly, which provides your muscles with enough time to fully warm up; you go on to do a tad fewer reps with a heftier weight, which forces blood into your muscles and thus provides you with a pronounced ‘pump’; and lastly, you increase the load so that you are training relatively heavily for strength. 

With these points in mind one can create his or her own arm training programme, but provided below are some sample workouts based on these points. Feel free to mix it up as you wish, as training arms is not as complicated as it some make it up to be.

Sample 1

Sample 2

Bibliography

• Baechle, Thomas R., and Roger W. Earle. NSCA Essentials of Strength Training and Conditioning. 2^nd Edition. Champaign, Illinois: Human Kinetics, 2008. 

• Hoffman, Jay. NSCA's Guide to Program Design. Champaign, IL: Human Kinetics, 2012. 

• Rippetoe, Mark, Lon Kilgore, and Glenn Pendlay. Practical Programming for Strength Training. Second Edition. Wichita Falls, Texas: Aasgaard Company, 2009. 

• Schwarzenegger, Arnold, and Bill Dobbins. The New Encyclopaedia of Modern Bodybuilding. New York: Simon & Schuster, 1998.