Home Bodyweight Arms Workout

By Marino Katsouris

Experience

Beginner (1-2 years)

Days per week

1 day

Time

40 minutes

Genders

Goals

Bodybuilding (Female | Male)

Build Muscle (Female | Male)

Gain Strength (Female | Male)

Description

Undoubtedly, biceps are one of the hardest muscles to target with no equipment but luckily there are a few ways to hit them and the only thing you need is a towel! Give this workout a go to smash both

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Source

Equipment

Bodyweight, Other, Sofa, Towel (Large)

Average Exertion

Average Cardio Intensity

Workout Type

Muscle Focus

Experience

Beginner (1-2 years)

Time

40 minutes

Genders

Days per week

1 day

Goals

Bodybuilding (Female | Male)

Build Muscle (Female | Male)

Gain Strength (Female | Male)

Description

Undoubtedly, biceps are one of the hardest muscles to target with no equipment but luckily there are a few ways to hit them and the only thing you need is a towel! Give this workout a go to smash both

Show More

Equipment

Bodyweight, Other, Sofa, Towel (Large)

Avg Exertion

Workout Type

Muscle Focus

Avg Cardio Intensity

Source

Media

Week 1

Day 1

Exercise	Sets	Reps	Rest	Notes
1A. Towel Bicep Curl	3 sets	10 - 12 reps	60s	Wrap the towel around your foot and use it as resistance.
1B. Cross Tricep Extension	3 sets	10 - 12 reps	60s
2A. Close Grip Inverted Row (using Table)	3 sets	10 - 12 reps	60s
2B. Sofa Bodyweight Skullcrushers	3 sets	10 - 12 reps	60s
3A. Towel Bicep Isometric Hold	3 sets	10 - 15s	60s
3B. Feet Elevated Sofa Tricep Dips	3 sets	12 - 15 reps	60s

Date Created: 6/10/20, 8:27 PM

Last Updated: 6/10/20, 8:33 PM