ARM WORKOUT

BEST SQUATS LEG WORKOUTS

ARM Workout at home, I have been doing all my workouts based on my 10years of experience in the bodybuilding field and searching for the right equipment suitable for workouts

Setting Your ARM Workout Routine

Complete ARM Workout should hit:

  • Triceps
  • BICEPS

I Will Break Down Each of my ARM workouts Into 6 Points

  1. Workout Movement
  2. Equipment Needed
  3. Sets and Reps Numbers
  4. Difficulty Levels
    • (Beginner- Intermediate-Advanced)
  5. Targeted Muscle groups
    • (Upper- Middle- Lower)
  6. Summary & Tips

ARM Workout, TRICEPS #1 LYING DUMBBELL TRICEP EXTENSION

ARM Workout
  1. Movements
    • Starting from a laying position with a dumbbell in each hand.
    • Keep your elbows slightly bent and closed to your body.
    • keep your upper arms angel slightly backward not straight above your head.
    • Then start lowering the dumbbells beyond your head without moving your elbows.
    • Then when your reach the peak point try to squeeze and hold for 2sec.
  2. Equipment needed
    • Yoga Matt.
    • Adjustable Barbell Lifting Dumbbells, I do prefer adjustable Dumbbells so you can just buy additional weight and add to it instead of buying new Dumbbells so it’s very economical and effective.
    • Barbell Bar, is amazing as well as you can just buy weight and add it in the future.
  3. Sets and Reps
      1. Beginner
        • 3 Sets, 10 Reps each, you can start with the suitable number with you until you reach 10
      2. Intermediate and Advanced, you can always decrease or increase depending on your current energy levels
        • 3:4 Sets, 10-15 Reps each
  4. Difficulty Levels
    • suitable for all Levels, by adjusting posture and weights
  5. Targeted Muscle groups
    • Long-head Triceps Muscle (Red).
  6. Summary & Tips
    • Starting from a laying position with a dumbbell in each hand.
    • Keep your elbows slightly bent and closed to your body.
    • keep your upper arms angel slightly backward not straight above your head.
    • Then start lowering the dumbbells beyond your head without moving your elbows.
    • Then when your reach the peak point try to squeeze and hold for 2sec.
    • Always keep your arms angled slightly backward during the whole exercise to avoid skull Crusher.
    • Skull Crusher> Is when you bring the dumbbells all the way up until your arms are exactly straight up your body.
    • Don’t lock your elbows while at a peak point.
    • Focus and Move slowly while going back down, don’t just drop the weight while going down.
    • Beginners: 3 Sets 10 Reps, Medium & Advanced: 3-4 Sets 10-15 Reps

ARM Workout, TRICEPS #2 Reverse Push-ups

ARM Workout
  1. Movements
    • Starting with putting your leg and hands at the same level.
    • Keep your elbows slightly bent and closed to your body.
    • keep your upper arms angel slightly backward not straight with your body.
    • Then start lowering yourself beyond with your arms behind your back, without moving your elbows.
    • Then when your reach the peak point try to squeeze and hold for 2sec.
  2. Equipment needed
    • Yoga Matt to Lay on
  3. Sets and Reps
      1. Beginner
        • 3 Sets, 10 Reps each, you can start with the suitable number with you until you reach 10
      2. Intermediate and Advanced, you can always decrease or increase depending on your current energy levels
        • 3:4 Sets, 10-15 Reps each
  4. Difficulty Levels
    • suitable for all Levels, by adjusting posture and weights
  5. Targeted Muscle groups
    • Lateral-head Triceps Muscle (Yellow).
  6. Summary & Tips
    • Starting with putting your leg and hands at the same level.
    • Keep your elbows slightly bent and closed to your body.
    • keep your upper arms angel slightly backward not straight with your body.
    • Then start lowering yourself beyond with your arms behind your back, without moving your elbows.
    • Then when your reach the peak point try to squeeze and hold for 2sec.
    • Always keep your arms angled slightly backward during the whole exercise.
    • Don’t lock your elbows while at a peak point.
    • Focus and Move slowly while going back down, don’t just drop your weight while going down.
    • Beginners: 3 Sets 10 Reps, Medium & Advanced: 3-4 Sets 10-15 Reps

TRICEPS #3 DIAMOND CUTTER PUSHUP

Triceps Workout at home
  1. Movements
    • Starting with plank position, facing the ground.
    • The hand is Diamond shape just under your chest, thumbs are touching.
    • Elbows are slightly bent and closed to your body.
    • Then start lowering yourself to the lowest point possible.
    • Then when your reach the peak point try to squeeze and hold for 2sec.
  2. Equipment needed
    • Yoga Matt.
    • Sets and Reps
      1. Beginner
        • 3 Sets, 10 Reps each, you can start with the suitable number with you until you reach 10
      2. Intermediate and Advanced, you can always decrease or increase depending on your current energy levels
        • 3:4 Sets, 10-15 Reps each
  3. Difficulty Levels
    • suitable for all Levels, by adjusting posture and weights
  4. Targeted Muscle groups
    • Medial-head Triceps Muscle (Green).
  5. Summary & Tips
    • Starting with plank position, facing the ground.
    • The hand is Diamond shape just under your chest, thumbs are touching.
    • Elbows are slightly bent and closed to your body.
    • Then start lowering yourself to the lowest point possible.
    • Then when your reach the peak point try to squeeze and hold for 2sec.
    • Don’t lock your elbows while at peak point.
    • Focus and Move slowly while going back down, don’t just drop your weight while going down.
    • Beginners: 3 Sets 10 Reps, Medium & Advanced: 3-4 Sets 10-15 Reps

#4 DUMBBELL TRICEPS KICKBACK

  1. Movements
    • Starting by holding 2 dumbbells, and bending your torso with your chest facing the ground
    • Slightly bending your knees as well.
    • Elbows are behind your back, slightly bent and closed to your body.
    • Then start by extending your elbows backward holding the dumbbells behind your back without moving your elbows.
    • Then when your reach the peak point try to squeeze and hold for 2sec.
  2. Equipment needed
    • Yoga Matt.
    • Adjustable Barbell Lifting Dumbbells, I do prefer adjustable Dumbbells so you can just buy additional weight and add to it instead of buying new Dumbbells so it’s very economical and effective.
  3. Sets and Reps
      1. Beginner
        • 3 Sets, 10 Reps each, you can start with the suitable number with you until you reach 10
      2. Intermediate and Advanced, you can always decrease or increase depending on your current energy levels
        • 3:4 Sets, 10-15 Reps each
  4. Difficulty Levels
    • suitable for all Levels, by adjusting posture and weights
  5. Targeted Muscle groups
    • Full Contraction.
  6. Summary & Tips
    • Starting by holding 2 dumbbells, and bending your torso with your chest facing the ground
    • Slightly bending your knees as well.
    • Elbows are behind your back, slightly bent and closed to your body.
    • Then start by extending your elbows backward holding the dumbbells behind your back without moving your elbows.
    • Then when your reach the peak point try to squeeze and hold for 2sec.
    • Don’t lock your elbows while at a peak point.
    • Keep your elbows in the same position (Behind your back) from start to finish without letting them drift downward.
    • Beginners: 3 Sets 10 Reps, Medium & Advanced: 3-4 Sets 10-15 Reps

ARM Workout, BICEPS #1 BARBELL CURL

ARM Workout
  1. Movements
    • Starting from a standing position with a straight back.
    • Keep your elbows slightly bent and closed to your body.
    • keep your hand wider than your waist and in the same line with your shoulders
    • Then start Curling up without moving your elbows.
    • when your reach the peak point try to squeeze and hold for 2sec.
    • Also. you can perform the same exercise with the same movement with the Dumbbells if you have one
  2. Equipment needed
    • Yoga Matt.
    • Adjustable Barbell Lifting Dumbbells, I do prefer adjustable Dumbbells so you can just buy additional weight and add to it instead of buying new Dumbbells so it’s very economical and effective.
    • Barbell Bar, is amazing as well as you can just buy weight and add it in the future.
  3. Sets and Reps
      1. Beginner
        • 3 Sets, 10 Reps each, you can start with the suitable number with you until you reach 10
      2. Intermediate and Advanced, you can always decrease or increase depending on your current energy levels
        • 3:4 Sets, 10 Reps each
  4. Difficulty Levels
    • suitable for all Levels, by adjusting posture and weights
  5. Targeted Muscle groups
    • Focused on the long Biceps muscle and Forearms.
  6. Summary & Tips
    • Starting from a standing position with a straight back.
    • Keep your elbows slightly bent and closed to your body.
    • keep your hand wider than your waist and in the same line with your shoulders
    • Then start Curling up without moving your elbows.
    • when your reach the peak point try to squeeze and hold for 2sec.
    • Also. you can perform the same exercise with the same movement with the Dumbbells if you have one.
    • While going up and keep the bar in front of your body.
    • Don’t lock your elbows while in starting position.
    • Focus and Move slowly while going back down, don’t just drop the weight while going down.

ARM Workout, BICEPS #2 Dumbbell CURL

  1. Movements
    • Starting from a standing position with a straight back.
    • Keep your elbows slightly bent and closed to your body.
    • keep your hand wider than your waist and in the same line with your shoulders or keep your hand in front of your thighs if you are advance enough.
    • Then start Curling up without moving your elbows.
    • when your reach the peak point try to squeeze and hold for 2sec.
  2. Equipment needed
    • Yoga Matt.
    • Adjustable Barbell Lifting Dumbbells, I do prefer adjustable Dumbbells so you can just buy additional weight and add to it instead of buying new Dumbbells so it’s very economical and effective.
  3. Sets and Reps
      1. Beginner
        • 3 Sets, 10 Reps each, you can start with the suitable number with you until you reach 10
      2. Intermediate and Advanced, you can always decrease or increase depending on your current energy levels
        • 3:4 Sets, 10 Reps each
  4. Difficulty Levels
    • suitable for all Levels, by adjusting posture and weights
  5. Targeted Muscle groups
    • Focused on the short Biceps muscle and Forearms.
  6. Summary & Tips
    • Starting from a standing position with a straight back.
    • Keep your elbows slightly bent and closed to your body.
    • keep your hand wider than your waist and in the same line with your shoulders or keep your hand in front of your thighs if you are advance enough.
    • Then start Curling up without moving your elbows.
    • when your reach the peak point try to squeeze and hold for 2sec.
    • While going up and keep the Dumbbells in front of your body.
    • Don’t lock your elbows while in starting position.
    • Focus and Move slowly while going back down, don’t just drop the weight while going down.

ARM Workout, BICEPS #3 Hammer CURL

  1. Movements
    • Starting from a standing position with a straight back.
    • Keep your elbows slightly bent and closed to your body.
    • Hands in neutral wrist position
    • keep your hands wider than your waist and in the same line with your shoulders or keep your hand in front of your thighs if you are advance enough.
    • Then start Curling
    • up without moving your elbows.
    • when your reach the peak point try to squeeze and hold for 2sec.
  2. Equipment needed
    • Yoga Matt.
    • Adjustable Barbell Lifting Dumbbells, I do prefer adjustable Dumbbells so you can just buy additional weight and add to it instead of buying new Dumbbells so it’s very economical and effective.
  3. Sets and Reps
      1. Beginner
        • 3 Sets, 10 Reps each, you can start with the suitable number with you until you reach 10
      2. Intermediate and Advanced, you can always decrease or increase depending on your current energy levels
        • 3:4 Sets, 10 Reps each
  4. Difficulty Levels
    • suitable for all Levels, by adjusting posture and weights
  5. Targeted Muscle groups
    • Focused on the short Biceps muscle and Forearms.
  6. Summary & Tips
    • Starting from a standing position with a straight back.
    • Keep your elbows slightly bent and closed to your body.
    • Hands in neutral wrist position.
    • keep your hands wider than your waist and in the same line with your shoulders or keep your hand in front of your thighs if you are advance enough.
    • Then start Curling up without moving your elbows.
    • when your reach the peak point try to squeeze and hold for 2sec.
    • While Curling upkeep the Dumbbells in front of your body.
    • Don’t lock your elbows while in starting position.
    • Focus and Move slowly while going back down, don’t just drop the weight while going down.

BICEPS #4 Wrist CURL

  1. Movements
    • Starting from a seating or standing position with a straight back.
    • Keep your elbows slightly bent and closed to your body.
    • Wrists on your thighs and your grip is facing upwards.
    • keep your hands and your wrist, in the same line with your shoulders.
    • Then start curling up without moving your elbows.
    • when your reach the peak point try to squeeze and hold for 2sec.
  2. Equipment needed
    • Yoga Matt.
    • Adjustable Barbell Lifting Dumbbells, I do prefer adjustable Dumbbells so you can just buy additional weight and add to it instead of buying new Dumbbells so it’s very economical and effective.
    • Barbell Bar, is amazing as well as you can just buy weight and add it in the future.
  3. Sets and Reps
      1. Beginner
        • 3 Sets, 10 Reps each, you can start with the suitable number with you until you reach 15
      2. Intermediate and Advanced, you can always decrease or increase depending on your current energy levels
        • 3:4 Sets, 115 Reps each
  4. Difficulty Levels
    • suitable for all Levels, by adjusting posture and weights
  5. Targeted Muscle groups
    • Focused on Wrist muscle and Forearms.
  6. Summary & Tips
    • Starting from a seating or standing position with a straight back.
    • Keep your elbows slightly bent and closed to your body.
    • Wrists on your thighs and your grip is facing upwards.
    • keep your hands and your wrist, in the same line with your shoulders.
    • Then start curling up without moving your elbows.
    • when your reach the peak point try to squeeze and hold for 2sec.
    • While Curling upkeep the Dumbbells in front of your body.
    • Focus and Move slowly while going back down, don’t just drop the weight while going down.
    • Reverse your grip to face downwards to focus on the outer forearm muscle

Hopefully, this was helpful to you, and may it help you to start your Shoulders workouts at home, if you want to check my other articles.

2 thoughts on “ARM WORKOUT”

Leave a Comment

Your email address will not be published. Required fields are marked *