The muscles of the arms, the flexors and extensors, are recruited during many upper body exercises such as the bench press and chin up. The arm muscles will receive a significant level of stress from a routine which is composed of compound exercises, even if there is no curl or triceps extension exercise in sight. For some the focus is placed on the exercises which integrate several muscle groups, involving the arm muscles during the exercise movement, whilst opting to leave the isolation arm exercises from the routine. For those who follow a training split and wish to directly target the arm muscles for maximum growth, we have composed an arm workout which should significantly stress the triceps, biceps and other arm flexor muscles.

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Sets and reps are fundamental to the structure of most weight training routines, yet for anybody new to exercise the terms may not be fully understood. “Sets” and “reps” are explained below.

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Q. I have been training for a couple of years and seen good progress, with decent gains in strength and muscle size. My goal is increased muscle size, and my body has grown as a whole over the past two years since beginning my training. The only lagging body part seems to be my chest, which is flat, especially at the top, and I find it hard to target my chest with bench pressing which seems to give my arms more of a workout. I am looking for a chest routine I can follow which may give me the fullness and density to the chest.

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Q. I have difficulty working my shoulders effectively with my current shoulder workout. My shoulders do not seem to fail on over head presses, and my arms are left feeling more worked than the shoulders. I have been working out for a few months now and seen good progression, yet my shoulders are lacking somewhat. What would be considered a good shoulder workout, and are there any good general tips for training the shoulders?

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There are a variety of exercises which can be performed, whether your goals are fitness, bodybuilding, or strength orientated. We have a muscle and exercise directory for those seeking information regarding the muscles of the body, how to train them, and details and instructions about the exercises which target the various muscles. In this article we run through the main and basic exercises for the major muscle groups, and include material you may find helpful, such as links to other instructional resources.

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