Arms- home workout

Nothing better than fitting a workout into life in the comfort of your home. Time to Grunt louder and take time to flex harder!

DB: dumbells


ARMS!

Circuit arm workout: Do each workout ONCE then do it all again, repeat 3 times then work up to 5-6 times, do NOT take breaks- we are getting cardio in! You must sweat or its not a good workout (by round 2-3 you should) Start out with less weight and then increase weight

1. Standing DB Bicep Curls
5lb x 20reps

 2. Wall Tricep pushup (elbows go straight down, and forearms all the way on wall)
20 reps

3. Bar Curl (use whatever u have at home a barbell or curl bar or other heavier item.
20 reps

4. DB Overhead Tricep Extension (or us a Plate) 10 lbs then as you exhaust go down in weight 8lb>5lbs>3lbs>2lbs>0 and just do motion. But Keep going!
20 reps

5. Hammer curls. 5lbs 20 reps

6. Lateral Raises. 2-3lbs eventually work up to 5ls. Go out to the side, down, then in front of you

7. DB overhead press. 5lbs x 20 reps.

REPEAT!!!!!!

BABES arm workout

Arm workout while dinner is cooking

This workout does a super-set on each muscle we focused on 

Do 3 sets of 20. Lower the weights when u get tired, even just do the motions with ur arms if u have to- to finish the 20 reps 

Keep good posture and shoulders back. Arms in line with the body at all times. 

Over head press:

90 degree angles 

Arms out to sides, shoulders back 

Lateral raises:

Shoulders back. Palms facing the ground. Rotate wrists up (like holding a pop can to drink it) at the end for last set it u want to work more than middle delt 

Bicep curl: 

Palms face up the entire time. Focus on pinkies up like drinking tea :-

Hammer curl:

Palms facing in. No rotation of wrists during the movement. Like ur drinking a bottle. Don't move upper arm at all 

Reverse fly : 

 

Leaned over row : 

Ab move for the day ; 

Plank into down dog on the chair 

Don't let ur hips sink down. You must stay in a straight line so not to hurt your back.