Free personalized workout plan

Home Bodyweight Arms Workout

By Marino Katsouris

Experience

Beginner (1-2 years)

Days per week

1 day

Time

40 minutes

Genders

Female, Male

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

Instagram

Equipment

Bodyweight, Other, Sofa, Towel (Large)

Average Exertion

40%

Average Cardio Intensity

20%

Workout Type

Muscle Focus

Experience

Beginner (1-2 years)

Time

40 minutes

Genders

Female, Male

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

40%

Workout Type

Muscle Focus

Avg Cardio Intensity

20%

Source

Instagram

Media

Week 1



ExerciseSetsRepsRestNotes
1A. Towel Bicep Curl3 sets10 - 12 reps60s
Wrap the towel around your foot and use it as resistance.
1B. Cross Tricep Extension3 sets10 - 12 reps60s
2A. Close Grip Inverted Row (using Table)3 sets10 - 12 reps60s
2B. Sofa Bodyweight Skullcrushers3 sets10 - 12 reps60s
3A. Towel Bicep Isometric Hold3 sets10 - 15s60s
3B. Feet Elevated Sofa Tricep Dips3 sets12 - 15 reps60s
Date Created: 6/10/20, 8:27 PM

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

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