Killer Home Arm Workout (biceps, Triceps)

Tags:
Arms Bicep Biceps Bodybuilders Bodybuilding Dumbbell Exercise Flex Forearm Guns Home Huge Tricep Triceps Workout Workouts
scooby1961
  • Affiliate Submitter:
    scooby1961
  • International International
  • Comments: 0
  • Views: 26,075
  • Added: 10-Jul-07

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://fitness.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.

  1. Categories: How To, Science & Tech
  2. Related Link: How To Create Body This Type Click Here
  3. Favorite On: upalisenew moray2 rad2rad
Comments on

Killer Home Arm Workout (biceps, Triceps)

25 Comments | Add Comment
  • this work out is ...

    this work out is BAD ANAL REGION
    it kills your biceps its amazing!!!!

    By snwmdimc [Affiliate User] 1217775971 Reply Spam Moderate Up Moderate Down
  • bull S**t

    bull S**t

    By oldskol97 [Affiliate User] 1217758965 Reply Spam Moderate Up Moderate Down
  • show respect to ...

    show respect to this man he is teaching excellent training form through these vids.

    By bringinglove81 [Affiliate User] 1217749646 Reply Spam Moderate Up Moderate Down
  • good work out

    good work out

    By H0tB0y23 [Affiliate User] 1217747681 Reply Spam Moderate Up Moderate Down
  • i can't believe how ...

    i can't believe how good this workout is.when i did it in the gym yesterday i could feel my biceps and triceps working better than in any exercies i've tried so faf.thanx for this vid

    By lukaaaaaaaa [Affiliate User] 1217745477 Reply Spam Moderate Up Moderate Down
  • Hi Scoob, Thanks ...

    Hi Scoob,

    Thanks for all your workout videos. I also like to build big forearms. Can you please recommend some through your videos?

    Thanks,
    Nick

    By CriticCritique [Affiliate User] 1217743840 Reply Spam Moderate Up Moderate Down
  • This is a great arm ...

    This is a great arm workout, Scoob. Don't pay attention to the buffoons knocking your grunting. I growl q lot when I'm working with heavy weights (ex. 1000+lbs on leg press) and I get knocked for it all the time but sometimes one has to make some noise. Love your videos, man. Keep spreading the good word!

    By dwnwrdishvnwrd [Affiliate User] 1217734523 Reply Spam Moderate Up Moderate Down
  • F**k MAN I know. ...

    F**k MAN I know. But hey, do u want to watch TV on ur PC


    You'll get all the SKY CHANNELS there is

    AND from any country IN THE WORLD, on your pc screen!!!!



    Go to this website...

    frexis.*com/PCTV25.html

    (DELETE the *)

    check it out................its cool, i've got it myself.

    By jcbxq [Affiliate User] 1217728358 Reply Spam Moderate Up Moderate Down
  • yeah a bit but if ...

    yeah a bit but if you do the CG Bench Press in proper form most of the work goes into triceps.If you do it especially with big poundages you can feel it.Also partial reps in the lowest 1/3 of the movement keep increased tension to the triceps.I can say this is the best mass builder for the triceps cause of the big poundages,then dips,then all kind of extensions and pulldowns.

    By undertaker6102005 [Affiliate User] 1217727459 Reply Spam Moderate Up Moderate Down
  • Scooby, don't ...

    Scooby, don't justify yourself to that fool. Grunting and heavy breathing is necessary to help your body push that much further. I am gunna bet that if we compared yours and his physical fitness, you would come on top. So his trash talking is whats really stupid. Keep up the good videos.

    By 92tillinfinity [Affiliate User] 1217716865 Reply Spam Moderate Up Moderate Down
  • On the negative ...

    On the negative curls is it ok to feel it on the inside of your elbow?

    By hotzone92 [Affiliate User] 1217708934 Reply Spam Moderate Up Moderate Down
  • I have gotten so ...

    I have gotten so many comments about grunting that I addressed it in my latest video "hip pushups".

    By scooby1961 [Affiliate User] 1217708456 Reply Spam Moderate Up Moderate Down
  • Dude....its not ...

    Dude....its not necessarry to grunt like that...yea I do this workout...yea it hurts like hell.....but that grunting S**t is just stupid.

    By TheGuruSkater [Affiliate User] 1217707383 Reply Spam Moderate Up Moderate Down
  • if this is a biceps ...

    if this is a biceps and triceps workout ... doesn't the bench press part work out ur chest?

    By DGA0602 [Affiliate User] 1217703436 Reply Spam Moderate Up Moderate Down
  • im pretty sure he ...

    im pretty sure he knows what he's doing

    By DGA0602 [Affiliate User] 1217703128 Reply Spam Moderate Up Moderate Down
  • accurate or ...

    accurate or necessary?
    he explains why he grunts in his latest videos.
    I see people at gyms that grunt flap their lips and other noises just so they can can get their last reps.

    By johnpickedboogers [Affiliate User] 1217683547 Reply Spam Moderate Up Moderate Down
  • how can i contact ...

    how can i contact you scooby?

    By ulloll [Affiliate User] 1217680951 Reply Spam Moderate Up Moderate Down
  • guys i reccomend ...

    guys i reccomend not doing the 21's at first, do like 5 reps or 4 reps at first to start out because i went to the gym, warmed up, then did 21's with light weight and i couldnt fully extend my arm it hurt so bad, dont overkill it at first

    By LacosTacosPacos [Affiliate User] 1217676651 Reply Spam Moderate Up Moderate Down
  • people. it will ...

    people. it will burn but all that groaning is not accurate. i am an athlete and i enjoy working out but he is just ridiculous.
    FINAL WORD: the workout makes sense but dont sound like you are dying when you do it.

    By louisianacollege78 [Affiliate User] 1217643673 Reply Spam Moderate Up Moderate Down
  • I might try this ...

    I might try this later... for now happy with my current workout.

    By TacticalW [Affiliate User] 1217641703 Reply Spam Moderate Up Moderate Down
  • i know, when i go ...

    i know, when i go to the gym i always train back with biceps and chest with triceps,but when i am at home i don't have enough materials to do whatever i want so i just train biceps with triceps but i just think it's just a waste of time,although my arms are huge for my body and that makes me a monster

    By hakutheangel [Affiliate User] 1217641365 Reply Spam Moderate Up Moderate Down
  • yeah thats what i ...

    yeah thats what i was thinking.

    By buban07 [Affiliate User] 1217638642 Reply Spam Moderate Up Moderate Down
  • i think because its ...

    i think because its a close grip it works out triceps. just like diamond push ups

    By warpedwolf [Affiliate User] 1217634723 Reply Spam Moderate Up Moderate Down
  • why the benching in ...

    why the benching in a arm workout?

    By buban07 [Affiliate User] 1217633112 Reply Spam Moderate Up Moderate Down
  • I tried this at the ...

    I tried this at the gym... burns like a bitch and it works

    Nice vid

    By Choppaaah [Affiliate User] 1217630341 Reply Spam Moderate Up Moderate Down
25 Comments | Add Comment
 
kpins