Great Bicep, tricep, and shoulder workout.

Workout day 1...Arms

 

I recently read up on some information on how to successful gain muscle mass in your arms.

I mostly got terrific workouts, (listed below) but I also read up on how muscle can be successfully gained in the Triceps, Biceps, and Shoulders!

Your triceps, biceps and shoulder muscles are the major muscles of your upper arms. Most workouts can be done with  free weights, suspension cables, or your own body weight. According to The National Academy of Sports Medicine, supersets are a fantastic way to force your muscles to work harder and ultimately gain more mass.

                           -A superset consists of exercising two muscle groups that work in opposition to each other, or using two opposing movement patterns, such as pulling and pushing, says physical therapist Gray Cook, author of "Athletic Body in Balance." 

For example, you can perform one set of biceps dumbbell curls with a set of triceps dumbbell extensions while lying on a workout bench. Rest for no more than one minute between each superset, and repeat the workout twice more. 

Unlike the Super-set, the Strength method may be ideal for athletes who alternate short bouts of strength and power with periods of low-intensity activity..

                          -This advanced workout consists of performing a strength exercise followed by a power exercise that trains in a similar movement pattern. 

For example, you can perform a set of pushups followed by a set of medicine ball chest passes against a wall. Rest for no more than one minute between sets, then repeat the workout two or three times. 

 

When it comes to workouts you first improve your lower-body strength before you work on your upper body, because strength and power are derived from your hips and legs. The strength you gain from working on your upper body does not make your lower body stronger.Therefore, do not forget you lower body!

Finally here are some workouts that will specifically help you achieve massive arms...

 

Pushups and Pull-ups 

                         -These two body-weight exercises work on all of your shoulders and arms as well as your torso, spine and pelvis for stability.

 

Standing Barbell Curls
                       -This exercise is a basic movement that works the biceps and forearms.

Dumbbell Hammer Curls
                       - This exercise is similar to the dumbbell curl. It works the biceps and forearms. 
 
Lying Barbell Extensions
                       -This exercise works the triceps, particularly the large inner head of the triceps muscle.
 
Triceps Dumbbell Extensions
                       -This exercise works the triceps, particularly the long inner head of the triceps.

Tricep Dumbbell Kick Backs
                       -This is a good exercise to hit all three heads of the triceps with a good peak contraction.

Dips

                       -This exercise works the triceps as well as the chest and shoulders.

 

 

  

References (read more at)

• "NASM Essentials of Personal Fitness Training"; Michael Clark; 2007
• "Athletic Body in Balance"; Gray Cook; 2003   
• http://www.livestrong.com/article/544680-triceps-biceps-shoulder-workout/#ixzz1x6Jv4y93