Basic Workouts To Build Strong And Muscular Arms For Beginners (Part - I)

Our arms are divided by a facial layer, which separates the muscles into two osteofascial compartments; the Anterior and the Posterior Compartments. The compartments contains muscles which are innervated by the same nerve and perform the same action.

Two other muscles in the arms are considered as partial.

1. The large Deltoid Muscle is considered as it's part in the Anterior Compartment. The muscle is the main Abductor Muscle of the upper limb and extends over the shoulder.

2. The Brachioradialis Muscle originates in the arm but inserts into the forearm. The muscle is responsible for rotating the hand, so that, it's palm can face forward.

In bodybuilding, arms divided into 5 muscle parts, which are biceps, triceps, forearms, wrist and hand grip.

To build strong and muscular arms and to get the good results, we have to work on these 5 subdivisions of arms. We have to work on these subdivisions one by one, which we will tell you in our upcoming post, but in this post, we are just providing you some basic workouts for the strength of arms Muscles in the beginning.

Basic 9 Workouts in the beginning :

(A) Push-Ups

(i) Standard Push-Ups : 10-25 repeatations of 3-5 sets with the rest of 1-2 minutes between each sets. Time per set - 10 seconds to 30 seconds.

(ii) Incline Push-Ups : 25-50 repeatations of 3-5 sets with the rest of 1-3 minutes between each sets. Time per set - 15 seconds to 60 seconds.

(iii) Decline Push-Ups : 08-25 repeatations of 3-5 sets with the rest of 1-3 minutes between each sets. Time per set - 15 seconds to 60 seconds.

(iv) Wide Push-Ups : 10-25 repeatations of 3-5 sets with the rest of 1-2 minutes between each sets. Time per set - 10 seconds to 30 seconds.

(B) Pull-Ups

(i) Standard Pull-Ups : 08-25 repeatations of 3-5 sets with the rest of 1-3 minutes between each sets. Time per set - 15 seconds to 60 seconds.

(ii) Wide Grip Pull-Ups : 08-25 repeatations of 3-5 sets with the rest of 1-3 minutes between each sets. Time per set - 15 seconds to 60 seconds.

(C) Chin-Ups

06-25 repeatations of 3-5 sets with the rest of 1-3 minutes between each sets. Time per set - 10 seconds to 30 seconds.

(D) Plank

(i) One-Arm Plank : 3-5 sets with the rest of 1 minute between each sets. Time per set - 15 seconds to 90 seconds.

(ii) Straight-Arm Plank : 3-5 sets with the rest of 1 minute between each sets. Time per set - 30 seconds to 90 seconds.

These are the 9 simple and basic workouts for the strength of your arms in the beginning. In this way, we can build strong and muscular arms.

But keep this in mind that we have to do the above workouts with minimum of 3 times or maximum of 6 times in a week.

To see the second part, click here. To see the third part, click here.

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