arm exercises...help?

tlapdx72

I am looking for help putting together an arm workout. I have looked online for different arm exercises, and have found a ton of them. However, I am not sure how many different exercises i should do for each muscle group. i do about 4 sets with about 12-14 reps each. If anyone could give me a good idea of how many different exercises I should do for each muscle group I would be very thankful. Also, how long should it take before I notice my arms toning up?:flowerforyou:

Thanks

arewethereyet

I do a standard routine, and the trainer changes it up 2x a week. The idea is to do push/pull....or balance the workout. I dont know the correct wording but if you do bicep, also do tricep. if you do chest make sure to do back. if you do shoulder make sure to do 2-3 that hit all the shoulder muscles.

I find nothing............NOTHING does arms good like a good pushup.

tricep kick backs
bicep curls

shoulder presses

chest
back

my arms really started to change with just a simple push up.

Good luck:flowerforyou:

alf1163

I would start with one to two exercises for ea muscle group, shoulders, biceps, triceps. Push ups are also great not just for the chest muscles but for the arms and abs. Make sure you are using a weight that challenges you. If you can do more than 15 reps that is too light, if no more than 6 might be too heavy. For strength, muscle build do 8-10 reps with heavier weights, for leaner muscles, endurance, 12-15 reps, less heavier weights but challenging. Either way you are not going to bulk up. Then after about 4 wks change up the exercises. So for example you are doing bicep curls for 4 wks you can then do hammer curls. You can work up from there and add more sets and/or resistance as you go further. Combining this with lower body strength trng same days or alternate days, cardio sessions and a good diet you will start seeing results within a month or so. Good luck! :flowerforyou:

havingitall

Look at these sites
http://health.msn.com/fitness/fit-zone

http://www.exrx.net/Beginning.html

They have exercise for every part of the body.

Good luck

arewethereyet

I would start with one to two exercises for ea muscle group, shoulders, biceps, triceps. Push ups are also great not just for the chest muscles but for the arms and abs. Make sure you are using a weight that challenges you. If you can do more than 15 reps that is too light, if no more than 6 might be too heavy. For strength, muscle build do 8-10 reps with heavier weights, for leaner muscles, endurance, 12-15 reps, less heavier weights but challenging. Either way you are not going to bulk up. Then after about 4 wks change up the exercises. So for example you are doing bicep curls for 4 wks you can then do hammer curls. You can work up from there and add more sets and/or resistance as you go further. Combining this with lower body strength trng same days or alternate days, cardio sessions and a good diet you will start seeing results within a month or so. Good luck! :flowerforyou:

Your AV is beautiful:flowerforyou:

Shanta1983

I do a standard routine, and the trainer changes it up 2x a week. The idea is to do push/pull....or balance the workout. I dont know the correct wording but if you do bicep, also do tricep. if you do chest make sure to do back. if you do shoulder make sure to do 2-3 that hit all the shoulder muscles.

I find nothing............NOTHING does arms good like a good pushup.

tricep kick backs
bicep curls

shoulder presses

chest
back

my arms really started to change with just a simple push up.


Youre doing great look at those arms whoooo hoooo:flowerforyou: :flowerforyou: Ive been doing arms workouts and Im starting to see a slight diffrence Im doing them 3times out the week:flowerforyou: :flowerforyou:

Good luck:flowerforyou: