If you ask the average guy about arm training, he's likely to talk all about biceps exercises. He'll tell you what kinds of curls are best, how much he can curl, and the HUGE pump he got in his biceps the last time he worked out. You know, bro stuff. While training biceps is all well and good and essential to getting a big pair of arms, your triceps workout is what really matters. The triceps make up two thirds of the upper arm, and they are responsible for producing crushing strength in pressing movements like the bench press. Follow this routine if you really want your arm development to take off!

1. Close-Grip Bench Press

A lot of bodybuilders like to start their triceps workout with some kind of extension like a skull crusher or press-down, but I prefer the close-grip bench. Much like the bench press is best for chest training, nothing puts mass on the back of your arms and gives you that horseshoe shape like the close-grip bench.

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Everybody who gets into the gym is doing so in anticipation of building a big chest and big biceps. You never hear anybody say "Flex your hamstrings for me", and so people, especially beginners, often neglect many important aspects of their physiques in order to build these glamour muscles. So while building impressive biceps is an extremely important part of building muscles, do not forget to create a well-balanced overall physique.

 

Let us now move onto some effective tricks for the beginner's biceps building routine.

Here are the most important things that a beginner must know before beginning a biceps building routine:

1. Over Training 
2. Mass building vs. shaping exercises 
3. Eating for biceps size 
Over Training

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