If you’re trying to grow bigger arms, but don’t have any workout equipment at home, this workout routine is for you. It can be done in just a few short minutes and will help build your biceps and triceps. Ready to get started? Let’s do it!
Let’s first burn out your triceps as they account for a majority of your arm mass.
Triceps Extensions
Find a raised surface about 2 feet off the ground
Face it and place both hands on the edge. You should be in a plank position at about a 45° angle
Bend your elbows so that your triceps are activated then push back to the starting position
Perform enough reps until you feel an 8 out of 10 on the RPE scale (Rating of Perceived Exertion)
- Perform 4 sets. Rest for 1 minute between sets
Diamond Pushups
This exercise is just like a regular push up except your hands are much closer together so that your thumbs and index fingers create a diamond
If you have trouble doing these, rest your knees on the ground
- Perform 4 sets at 8 RPE for each. Rest 1 minute between each set
Tricep Dips
Find a chair or a surface about 3 feet off the ground
Get in a position like you are going to sit in a chair but have your arms on the edge of the surface
Your hands should be shoulder-width apart
Perform a dip, activating the triceps
- Do as many as you can then rest for 2 minutes. Perform 2 sets of burnouts
Congrats! you’ve completed the first half of the workout.
Now let’s get those biceps burning!
Side-Lying Bicep Curl
Start by laying on your back
With one hand grab the underside of your leg where it bends and pull yourself up like a crunch while focusing on targeting your bicep
You can either keep your leg straight or bend it 90 degrees. Whichever is more comfortable for you
- Perform 3 sets with 10 reps for each arm. Include a 1-minute break between sets
Bicep Curl
Find something around the house like a milk jug or some folding chairs
Make sure that you can hold it with your palms facing you
- Perform 2 burnout sets or more if you feel necessary and comfortable.
Now that you have had a successful workout, fuel your recovery with ample protein from whole food sources. If you want a certain muscle group to grow make sure to work it out at least 2 times a week. You can also include cardio to help you burn more calories and improve your overall health.
Burnout set: An additional, lighter exercise performed immediately after the main lift. It is designed to increase the amount of work done in that workout session and burn out the target muscles.
Ratings of Perceived Exertion (RPE): A subjective unitless number describing how hard you feel like your body is working.
