Written by Olamilekan Akinsulure

BEST EXERCISES TO BUILD THE BODY WITHOUT GOING TO THE GYM (HOME WORKOUT) – A BLOG SERIES.

ARMS (BICEPS AND TRICEPS)

Hey guys! This is the second episode of the blog series on how to build the body and get in good and impressive shape without even visiting the gym. So, in this post, we’ll be considering the muscles of the arm – Biceps and triceps. Well, the lower arm too.

Having strong, bulging biceps and triceps is virtually every young man’s dream, even little children. I remember when I was much younger, I used to compare with my friends who had bigger biceps. Lol 😂 I was actually very skinny then.

So, without much ado, I’d like to go straight to the exercises to do to get great arm muscles. Take a look at an example of a massive biceps and triceps, Dwayne “The Rock” Johnson.

Actually, The Rock is a great bodybuilder that uses the gym, so you can’t expect to have his kind of biceps in say, a month with home workout 😂

So, I’ll go straight to the exercises

• Jumping jacks. We all know the warm-up exercise

•Arm circles. This exercise works the upper arms.

Don’t forget to do it in the opposite direction as well

• Leg barbell curls right and left. This exercise mainly works the biceps

And then also for the right leg.

• Tricep dips. This exercise works the triceps. The shoulders also.

If you think it’s too easy, you can elevate your arms and legs on elevated surfaces. It works very well too.

• Chin-up/Pull-up. Actually, there’s a slight difference between them but they both work the biceps well, and also the back.

• Push-up. As we know, it mainly works the triceps (and also the chest)

It works virtually all the upper body muscles

• Tricep kickbacks. This exercise works the triceps.

You might want to hold a pair of dumbbells or anything heavy so that you can get more of a challenge

• Arm curls crunch left and right. Focuses on the biceps

• Doorway curls. This is a great exercise for the biceps and the muscles of the lower arm.

• Towel curls. This is a great, exercise for your biceps, all you need is a towel.

So, that’s me, doing towel curls right beside my bed. It’s easy to do, anywhere, anytime

• Skipping. Works all the muscles of the arms.

It’s pretty simple.

• Bicep stretch. It helps to stretch the biceps

Try to shift closer to the wall. Don’t forget to do for the second arm

• Tricep stretch. Stretches the triceps

So, those are basically very good no-equipment exercises to build your arms. You can decide to follow the below pattern:

• Jumping jacks- 60 secs

• Arm circle- 30 (15 each direction) (You can hold something of equal weight on each hand if you feel it’s too easy)

• Leg barbell curls left and right- 20 each side, 2 sets each

• Tricep dips- 20 reps, 2 sets

• Pull up- 12 reps, 2 sets

• Chin up- 12 reps, 2 sets

• Push-up- 20 reps, 2 sets

• Triceps kickbacks- 30 reps, 2 sets

• Arm curls crunch left and right- 20 each side, 2 sets each

• Doorway curls left and right- 20 reps each hand, 2 sets each

• Towel curls- 30 reps each leg, 2 sets each

• Skipping- 60 secs, 2 times

• Bicep stretch left and right- 30 seconds each hand

• Tricep stretch- 30 seconds each hand

So, conclusively, as this is home workout- no equipment, you shouldn’t expect big and quick results like workout done in the gym. Just be patient, work hard and watch your diet and you’ll see results. In the next post, it will be the abs. Watchout!!!

Merci💪

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