You will need
  • sports form;
  • - gym;
  • - rod;
  • - dumbbell;
  • - calorie diet.
Perform each exercise for one basic exercise. It is good to gain muscle mass in the arms, you need to evenly train the entire body. With compound basic exercises you need to start every training. Train 3 times a week. 1 day do bench press on the horizontal bench. 2nd – squat with barbell on shoulders. In the 3rd – deadlift. Each exercise is performed in 5 sets of 10 repetitions each. They will help to start the growth of muscles like biceps and triceps. Also they are excellent to develop shoulder and forearm.
Elevate the dumbbells or barbell on the biceps. Next do the isolated exercises for the biceps. Get on the floor, keep your legs straight. Grab either a dumbbell or a barbell. Bend at the elbow a projectile so that it reached the pectoral muscles. Slowly return to its original position. Repeat this 10 times. After that, well take a breath and do another 3 sets.
Exercise your triceps on the flat bench. Then comes the turn trigavou shoulder muscles. Seated on a bench, head in one hand and lightweight dumbbell and get her back. Bend at the elbow the ball and lift it to the starting position. Perform 4 sets of 8-10 each.
Pull up on the bar and exercise on the uneven bars. If you are not able to deal with weights or health does not allow, then you will approach training with own weight. The first exercise is the chin – UPS medium grip to the chest and neck. Do at least 12 reps in 3 sets. In the same way exercise from the bars. Both of these shells will help you to gain muscle mass in the shoulders, forearms and triceps.
Monitor the flow of calories into your body. It is impossible to build up good muscles without eating adequate amounts of protein every day. Multiply your personal weight by 3 and you will get a daily caloric intake that you need for growth. Eat more cottage cheese, bananas, low-fat meat, fish, drink milk. Then progress will come much faster.