Killer Home Arm Workout (biceps, triceps)

http://scoobysworkshop.com/biceps-exercises/
Here is a killer arm workout you can do at home with just a set of dumbbells to help get those huge guns, I'm sore for days after doing this workout. This is an arm workout for the advanced bodybuilder, if you are new to bodybuilding please check my website for a more appropriate workout.

There are six exercises, three for biceps and three for triceps. The entire workout takes 45 minutes and there is very little down time. Make sure you have done warm-up sets for both biceps and triceps before starting this workout because we start in with really heavy weights and you don't want to get injured.

Intensity and focus are really important when you do this workout. Don't hold back anything, treat every set as if it were your last. I know I sound stupid with all my grunting and groaning but when I give it 110%, I can't help it. In this workout we do one exercise for biceps then without rest do the opposing triceps muscle. Here is the workout:

Biceps: dumbbell curl using forced negatives
Triceps: skull crushers Rest 60-90s while preparing dumbbells for next exercises

Biceps: Twenty-ones with barbell
Triceps: narrow grip bench press Rest 60-90s while preparing dumbbells for next exercises

Biceps: reverse grip barbell curls
Triceps: dumbbell kick backs

Repeat the above five times, the complete workout should take about 45 minutes. If you don't like reconfiguring the dumbbells all the time you can also just do each bicep/triceps combo 5X and then move on to the next combo.

Anyone can be healthier, have more energy, sleep better, and feel better about themselves through bodybuilding. Bodybuilding doesn't have to be expensive or take a lot of time, gyms are great but home workouts can save you time and money. A cheap dumbbell set from a garage sale or walmart is all it takes to get started with your home workouts.

Got questions? Ask me on facebook:
http://www.facebook.com/GetFitForFree

or on the free AskScooby Forum:
http://www.askscooby.com

Category:

Howto & Style

Tags:

• bodybuilding
• bodybuilder
• home
• workout
• workouts
• exercise
• flex
• dumbbell
• arm
• biceps
• bicep
• triceps
• tricep
• forearm
• huge
• guns

[scooby1961]

Comments are now disabled. If you have questions or comments, please visit the free AskScooby forum where you get answers 24/7!

[TuningBrasil]

hey scooby, how often can I do this ARMS superset?! every week, every month?!

[scooby1961]

I dont do this more than about once a month, any more is asking for trouble.

[Br0k3M3xican]

hi, just one question,is being sore a must to gain muscle? because i just started lifting about a month and a half ago or so and i've been working out my arms 45min 3 days a week and im never sore and have only been sore once,i've been adding weight and still no soreness, and i was just wondering if i've been working out for nothing.

[scooby1961]

It can take months/years before you can train intensely enough to get sore. It comes with practice and experience lifting.

[ScottyStudioSelect]

i just subscribed, i can tell you have top quality character and am going to start using your workouts, thanks and keep contributing positivley to society

[vhbuddyj90]

actually scooby1961 makes an effort to do all of these workouts everyday. he proves that having an extremely fit body can be produced even with the cheapest of weights. i love watching these videos because it gives people some inspiration to not have to rely on a gym. we dont need to spend so much money on a membership and he proves it.

Well done!

[VVsept]

are pushups also good for arms or only foor pecs??

[username348]

cheers

[1966tjs]

Anyone out there interested in chatting about working out? I really like Scooby's videos and website--it's great, and I am feeling the results!

[cre224]

sure u can chit chat with me im curtis 703 297 9997

[Irond3vil2]

just make sure you get good nutrition and you should be allright

[SSjLuigi1]

im started to see sum results!

Thanxs Scooby!!!