Let’s face it: next to six-pack abs the number one muscle group that every guy wants to train is arms. Having the sculpted guns you desire is not hard. There are a wide variety of ways to achieve this and we’ll discuss the proven effective ones …

# 1. – Kettlebells

The kettlebell was the strength secret weapon of the soviet special forces. In this discipline the principal exercise is the kettlebell swing. Exactly as the name implies it’s essentially a swing.

In this drill you place the kettlebell between your legs, then you use your hips and posterior chain to propel it forward and up in a circular swing movement, then you drop it under control back between your legs.

This exercise will work all the muscles of your back chain, from your heel to your upper back, your abs, your chest, and most importantly to our purposes, your arms. You only need to train 15 minutes three times a week to see results.

# 2. – Push-ups

Every single military training program includes push-ups, and there is a good reason for that. Push-ups work all the muscles in the upper body and build strength in the forearms, wrists, upper arms, shoulders and chest.

Doing push-ups on a regular basis will give you the sculpted arms you have been craving for, plus some added bonuses.

# 3. – Pull-up bar

Pull-ups are one of the most challenging exercises. They will help you increase your arms, back, and abdominal strength very fast. The strength in your hands and fingers will increase as well.

Many guys find it very difficult to execute this exercise. Do as many pull-ups as you can and do not be discouraged if they are not a lot. If you are consistent and perform only 10 pull-ups everyday you will be amazed with the results.

# 4. – The classic barbell curl

This is a very basic and boring exercise, but it works. Many guys consider the barbell curl the best bicep exercise because you can use a wide range of grip widths. This will allow you to hit different parts of your biceps.

# 5. – Slow bench dip

This is a great exercise for developing the triceps. You do not need any kind of fancy equipment. You can use any bench or two stable chairs to perform this drill.

Execute any of the exercises above and you will get the arms you desire. Just remember, if you want to see fast results, you have to train your arms frequently to exhaustion. The fatigue will stimulate the chemical reactions in the body so that muscle hypertrophy will be attained.

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Source by Luigi Carucci