Bodybuilding Workout for Beginners: Arms and Chest
Do you want bigger arms and a bigger chest, but aren’t sure where to start? You probably know you need to lift weights to achieve these results, but are confused as to what to do. You’re not alone! Which exercises should you start with? How many sets? How many repetitions? How many times per week? Many people have the same exact questions.
You want to focus on four main muscle groups when targeting the chest and arms: Your pecs (chest), deltoids (shoulders), triceps (back of the upper arm) and biceps (front of the upper arm). Watch this video to see the exercises in action (using BowFlex SelectTech Dumbbells!):
This bodybuilding workout for beginners consists of four moves:
- Chest Press
- Overhead Shoulder Press
- Bicep Curls
- Triceps Extensions
Do 10 reps of each move at a weight where the last few reps are challenging, but still allow you to keep proper form. Stick to 1 set of each move to start with. Once you start feeling like you are completing this workout without much challenge build in an additional set of each move. After you are doing two sets of each move and the workout is no longer a challenge, increase the weight you are lifting a little bit (2.5 to 5 lbs) to make sure you are always challenging the muscle. Remember to not go too heavy though so you can ensure you keep your form!
Do this workout twice a week, giving your muscles plenty of time to recover between workouts. This recovery is when your muscles are reconditioning to be ready for more lifting.
Lastly, here are a few important things to always remember when beginning a muscle-building program:
- Use weights that are challenging for the last few repetitions.
- Form, form, form: Doing the exercise correctly with good form is essential.
- Give yourself time to see results. It won’t happen overnight.