Recently, a popular South African woman's magazine ran a survey in which they asked their readers to rate which muscles on a man make them melt. Biceps came in second only to abs, with 17,53%.

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But how do you develop bulging biceps and tremendous triceps worthy of Vin Diesel's stunt-double? Let us tell show you…

Step 1.
There's no time to waste, zone in on awesome arms with the top eight exercises right away. And while you're at it, zone in on your shoulders and give them more definition and tone.

Step 2.
Surf Health24's Fitness Zone where you'll find excellent programmes like Beginner- Weight training for man, compiled by professionals for beginner, intermediate and advanced physical training.

Step 3.
Get started! You don't have to sweat it out in the gym every day to get toned and defined arm muscles, take up an exciting sport like tennis, triathlon or adventure racing. How do you think the Williams sisters got their biceps?

Golfing fanatics can also use their sport to build strong arms, check out our Virtual Pro section for beginner, intermediate and advanced programmes that will improve your swing and your physique.

Step 4.
By now, you're a gym bunny, but if you still aren't cutting the muscles where you want them (in your arms), it's time you discovered preacher curls.

Step 5.
Any questions? Just ask. Post a question to our FitnessDoc or our Body Building Coach on their forums.

Remember that cultivating a set of bulging biceps will take more than just exercise. Ask DietDoc what type of diet you should be following, learn when to eat what for a workout and read up on healthy foods and weight loss on our Diet and Food section.
 

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