Killer Home Arm Workout (biceps, triceps)

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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.

For more information on home workouts, please see my free website (no advertising either):



Limitation of Liability: Consult with your doctor before starting any exercise program! I am not a medical professional. It is your responsibility to critically evaluate this information and with the help of your physician decide if it is appropriate for you.

Channel: Howto & Style
Uploaded: July 10, 2007 at 7:51 pm
Author: scooby1961

Length: 00:06:43
Rating: 4.67
Views: 2198275

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

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Video Comments:
VVsept (August 25, 2008 at 2:40 pm)
are pushups also good for arms or only foor pecs??
ScottyStudioSelect (August 25, 2008 at 10:31 am)
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
username348 (August 25, 2008 at 9:21 am)
cheers
1966tjs (August 25, 2008 at 7:28 am)
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!
TuningBrasil (August 25, 2008 at 7:25 am)
hey scooby, how often can I do this ARMS superset?! every week, every month?!
scooby1961 (August 25, 2008 at 2:19 pm)
I dont do this more than about once a month, any more is asking for trouble.
cre224 (August 25, 2008 at 5:24 am)
sure u can chit chat with me im curtis 703 297 9997
Irond3vil2 (August 25, 2008 at 1:52 am)
just make sure you get good nutrition and you should be allright
SSjLuigi1 (August 25, 2008 at 1:27 am)
im started to see sum results!

Thanxs Scooby!!!
scooby1961 (August 24, 2008 at 10:33 pm)
I agree completely! Do your research. Question everything. Dont believe anyone, even me :) Even if you hear the same thing from 10 different website, still dont believe it - ask for proof, not anecdotal evidence. There is a lot of bad info out there and people just keep repeating it over and over and passing it down. Witness situps, they just wont go away!