Killer Home Arm Workout (biceps, triceps)
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):
http://scoobysworkshop.com
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.
copyright 2006-2009 scoobysworkshop.com LLC
Duration : 0:6:43
Tags: arm, bicep, biceps, bodybuilder, bodybuilding, dumbbell, exercise, flex, forearm, guns, home, huge, tricep, triceps, Workout, Workouts
August 31st, 2009 at 11:52 am
are pushups also …
are pushups also good for arms or only foor pecs??
August 31st, 2009 at 11:52 am
I dont do this more …
I dont do this more than about once a month, any more is asking for trouble.
August 31st, 2009 at 11:52 am
i just subscribed, …
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
August 31st, 2009 at 11:52 am
cheers
cheers
August 31st, 2009 at 11:52 am
Anyone out there …
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!
August 31st, 2009 at 11:52 am
hey scooby, how …
hey scooby, how often can I do this ARMS superset?! every week, every month?!
August 31st, 2009 at 11:52 am
sure u can chit …
sure u can chit chat with me im curtis 703 297 9997
August 31st, 2009 at 11:52 am
just make sure you …
just make sure you get good nutrition and you should be allright
August 31st, 2009 at 11:52 am
im started to see …
im started to see sum results!
Thanxs Scooby!!!
August 31st, 2009 at 11:52 am
I agree completely! …
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!
I agree completely! Do your research. Question everything. Dont believe anyone, even me
August 31st, 2009 at 11:52 am
actually scooby1961 …
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!
August 31st, 2009 at 11:52 am
I doubt you got …
I doubt you got that big by working out like this mate.
August 31st, 2009 at 11:52 am
all i can say to an …
all i can say to an inexperienced bodybuilder is to do some research on a few decent sites copy videos on weight training using proper forms ask for advice from people in your gym who know what they are doing most people are happy to help. everyone on youtube is an ‘experts’ but a few hours research will do you wonders, check out some of my favourites, ive a few good workout videos saved especially for people wanting definition rather than muscular mass, hope this helps bud
August 31st, 2009 at 11:52 am
good video man …
good video man tryed it and gotta tell u it tired me out so bad i felt it the next day thx nice vids
August 31st, 2009 at 11:52 am
i suggest checking …
i suggest checking out bodybuilding . com and doing some research asking some questions from experienced bodybuilders, i bodybuild but im by no means a pro that can answer that question man.
August 31st, 2009 at 11:52 am
gdgd but i lifted …
gdgd but i lifted when i was 7
August 31st, 2009 at 11:52 am
that is good, I …
that is good, I myself work out triceps the same day as I am working out my chest since the triceps muscle works alot in chest exercises like benchpress. the same with biceps, work out ur back the same day as biceps since most back exercises requires some biceps power aswell
August 31st, 2009 at 11:52 am
actually my friend …
actually my friend I am a bodybuilder, and I am most certainly not a hater. I’m just another iron-slinging brother trying to give some advice to people who wanna get in shape or are developing an interest in bodybuilding bro. have a nice day.
August 31st, 2009 at 11:52 am
dont worry most of …
dont worry most of ur growing happens between 14-16
August 31st, 2009 at 11:52 am
badblueboy213 i am …
badblueboy213 i am 13 and must have testosterone because i have had a beard since 10-11 so of cource i shave,
my right arm muscle i ok i gess if u put up a video of it will peeps tell me if its ok
August 31st, 2009 at 11:52 am
I think it happened …
I think it happened to me. I began lifting weights at the age of 13 too. I was 162cm tall then, and now I’m 17 years old and only 169cm. I don’t know if it’s the weight lifting or my hormones that’s effecting my growth
Anyone else have a solution?
August 31st, 2009 at 11:52 am
sleepyhead7391 i …
sleepyhead7391 i tink im ed i used to be bullied and i think i used bad form
i am 5′6 at 13 years old but i dont want to stop growing
August 31st, 2009 at 11:52 am
I did not say it …
I did not say it will STOP your growth, but it will definitely affect it. It has happened to me. Maybe if you did not lift weight you would have grown 12 inches.
August 31st, 2009 at 11:52 am
i have two 10 lbs …
i have two 10 lbs dumbells at home and dont really want to go buy ones with higher weights.
i can do around 70 reps before my arms become fatigued.
is there any benefit from my workout at all or am i just wasting my time?
i just started working out so any feedback would be appreciated.
thanks
August 31st, 2009 at 11:52 am
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any body out there want to help a babe with some advice?
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