What are the most effective excersizes for the biceps, triceps, and forearms?
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You should do abs 3x a week, though I've read you can do them every day. Split your routine into upper, lower, and obique exercises. Do as many reps as you are comfortable with and build up.
1. Crunches
2. Side crunches( put both knees to one side and crunch up)-
3. Reverse Crunches (crunch your knees to your chest while keeping your knees bent)
4. Leg Lifts (Lay down with your legs straight. Put your hands, palms down, under your butt and lift both your legs about 6 inches off the ground and hold for 10 seconds. Try to breath normally and do not arch your back).
s4m
You are reposting this for every body area...go ahead and do a search online for exercises for the different body parts you want to work.
Search on:
ab exercises
leg exercises
arm exercises
chest exercises
etc
Then decide what you can do and put together your own workout regime.
Biceps = curls. Best to use dumbells, one in each hand - it prevents you from "cheating" and using the stronger arm to assist the weaker one when curling on a bar. Perform them while sitting down on the weight bench - this will isolate your biceps. Alternate each arm - one left, one right, one left, one right, concentrating on each bicep as you lift.
Triceps = skullcrushers. Lie on bench like you are getting ready to bench press, with hands only shoulder wisth apart. Bend elbows until weightbar is basically resting on your forehead. Then, extend back to straight arms. Dont try this with a lot of weight the first time or you will succeed in crushing your skull (hence the name). Also, hold one dumbell in both hands over heard, and lower the weight to behind the head and then back up - again, concentrate and dont allow yourself to "cheat!"
Forearms = reverse curls and hammer curls. Dont hold the weight with palms up - hold with palms down for reverse curls, and with palms towards your midsection (like hitting a nail with a hammer) for hammer curls. Also, putting a weight disk on a rope and attach the rope to a stick - and then try to roll the rope on the stick, lifting the weight - its HARD!
Good luck.
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