Killer Home Arm Workout (biceps triceps)

Here is a killer arm workout you can do at home with just a set of dumbbells to help get those huge guns, I’m sore for days after doing this workout.  This is an arm workout for the advanced bodybuilder, if you are new to bodybuilding please check my website for a more appropriate workout.  Do this workout at most once a month and do your normal arm workout the rest of the time. This workout is too intense and you will get overuse injuries if you try and do it every week.   Remember that adding muscle is a very slow process, even with hard, consistent workouts its tough to add more 5lbs of muscle in a year.  The key is to lift consistently and focus on your increasing strength.

 

There are six exercises in this killer arm workout, three for biceps and three for triceps.  The entire workout takes 45 minutes and there is very little down time.  Make sure you have done warm-up sets for both biceps and triceps before starting this workout because we start in with really heavy weights and you don’t want to get injured. 

 

Intensity and focus are really important when you do this workout.  Don’t hold back anything, treat every set as if it were your last.  In this workout we do one exercise for biceps then without rest do the opposing triceps muscle.  Here is the workout:

 

Biceps: dumbbell curl using forced negatives

Triceps: skull crushers

 

    Rest 60-90s while preparing dumbbells for next exercises

 

Biceps: Twenty-ones with barbell

Triceps: narrow grip bench press

 

    Rest 60-90s while preparing dumbbells for next exercises

 

Biceps: reverse grip barbell curls

Triceps: dumbbell kick backs

 

Repeat the above five times, the complete workout should take about 45 minutes.  If you don’t like reconfiguring the dumbbells all the time you can also just do each bicep/tricep combo 5X and then move on to the next combo.

 

Anyone can be healthier, have more energy, sleep better, and feel better about themselves through bodybuilding. Bodybuilding doesn't have to be expensive or take a lot of time, gyms are great but home workouts can save you time and money. A cheap dumbbell set from a garage sale or walmart is all it takes to get started with your home workouts.

For more information on home workouts, please see my free website (no advertising either):

www.scoobysworkshop.com

Limitation of Liability: Consult with your doctor before starting any exercise program! I am not a medical professional. It is your responsibility to critically evaluate this information and with the help of your physician decide if it is appropriate for you.