Before beginning any exercise routine it is vital that you warm up. Spending about 5–10 minutes doing light exercises will ensure that blood is being moved around the body and your muscles have sufficient elasticity—crucial for preventing injury.
The session starts off with the arms by working on the biceps first before moving on to the triceps muscles. After annihilating your guns, the abdominal muscles will then be hit. Cardio will finish off this crushing session.
Perform each exercise for the specified sets and repetitions (4 x 10 means 4 sets of 10 reps). Take one-minute rests between sets and a two-minute rest between exercises.
There is an abundance of bad advice out there when it comes to growth of your arm muscles. Some passionately believe that you don’t need to train arms directly, as the biceps and triceps get ample workout from chest and back exercises. Others believe the secret to bigger arms is to train your legs right before. Unfortunately, if you rely on theories like this, you won’t be seeing big gains any time soon.
You must make arm workouts a priority if that’s the part you really want to grow. What that means is you don’t just fit in a few tricep exercises after a chest workout, or try to squeeze out some bicep curls having exhausted yourself with a pumping back routine. Arms must be worked out directly, while you're fresh and before any other exercise. Muscles which are worked on first in a routine will usually show quicker growth than those trained at the end.
If you were to ask an exercise novice which areas of their under-developed physique they forever dream of bettering; two parts would crop up more often than most—arms and abs. A thick set of guns underneath a short-sleeved shirt is a red-hot look. And the ultimate fitness statement?
That’s right, a hardened midsection which you’ll unhesitatingly let-loose on a splendid summer’s day. Now if you were to also ask a serious bodybuilder the same question, unsurprisingly, the answers will not differ much. A fantastic set of arms and abs have, and always will be in huge demand.