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Home Bodyweight Arms Workout

By Marino Katsouris

Experience
Beginner (1-2 years)
Time
40 minutes/day
Good for
Bodybuilding, Build Muscle, Gain Strength
Equipment
Bodyweight, Sofa, Table, Towel (Large)
Statistics
Average Cardio Intensity
20%
Average Exertion
40%
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 biceps & your triceps!

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Media


Day 1

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Circuit
Towel Bicep Curl demonstrationPlay Towel Bicep Curl demonstration
1A. Towel Bicep Curl
3 sets, 10 - 12 reps, (rest 60s)
Wrap the towel around your foot and use it as resistance.
Show Alternative Exercises
Cross Tricep Extension demonstrationPlay Cross Tricep Extension demonstration
1B. Cross Tricep Extension
3 sets, 10 - 12 reps, (rest 60s)
Show Alternative Exercises
Circuit
Close Grip Inverted Row (using Table) demonstrationPlay Close Grip Inverted Row (using Table) demonstration
2A. Close Grip Inverted Row (using Table)
3 sets, 10 - 12 reps, (rest 60s)
Show Alternative Exercises
Sofa Bodyweight Skullcrushers demonstrationPlay Sofa Bodyweight Skullcrushers demonstration
2B. Sofa Bodyweight Skullcrushers
3 sets, 10 - 12 reps, (rest 60s)
Show Alternative Exercises
Circuit
Towel Bicep Isometric Hold demonstrationPlay Towel Bicep Isometric Hold demonstration
3A. Towel Bicep Isometric Hold
3 sets, 10 - 15s, (rest 60s)
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Feet Elevated Sofa Tricep Dips demonstrationPlay Feet Elevated Sofa Tricep Dips demonstration
3B. Feet Elevated Sofa Tricep Dips
3 sets, 12 - 15 reps, (rest 60s)
Show Alternative Exercises

Date Created: 6/10/2020, UTC


Last Updated: 6/10/2020, UTC

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