How To Build

Perfect Bicpes

Increase Biceps And Triceps

Size

• Bigger arm needs both the exercises,

biceps exercise as well as triceps

exercise. You can not avoid any single

exercise.

Common Mistakes To Avoid

• Doing endless biceps curls and triceps

extensions to build bigger arms is the

primary mistake done by everyone. This

works at the advanced level not at the

beginner level.

• You can’t train arms 5x/week. Muscles

grow when they rest.

• Do not neglect other exercises.

How To Build Bigger Arms

• You’ll never have big arms as long as

you are underweight. No matter how

many biceps curls you do. To build the

arms make sure you are eating a lot.

To Do• Eat More

• Increase your squats to 1.5x to your body-

weight.

• Increase your dead lift to 2x your body

weight. Do give rest to your muscles. As

they grow when rest.

• Keep track of your progress.

• Increasing squats and deadlift will increase

your arm faster as compared to biceps

curls.

Exercises For Arms

• Biceps: Pull ups, chin ups works for your

biceps. Pull ups works for the different

muscles at the same time by pulling your

body weight ups.

• Triceps: Bench press, overhead press and

push ups work your triceps. Moreover

overhead press will give more load to your

triceps.

• Forearms: Deadlifts will work hard for your

forearms.