The PERFECT Home Arm Workout (Sets and Reps Included)

Home arm workouts often don’t produce the same results as those workouts performed for your biceps and triceps in the gym. That doesn’t have to be the case however. In this vide, I’m going to give you a complete home workout for arms that is going to help you build bigger biceps and triceps without

What’s up guys, Jeff Cavaliere, athleanx. com. We  continue the perfect workout series here today, This time an arm worked out that you can do  at home. You see a lot of people think that there’s no real effective arm workout that’s done  outside of the gym. But I don’t believe that, as a matter of fact, I’ve just proven it with this  workout, as you’re going to see.

And it’s going to be something that either an advanced person or  even somebody that’s on the beginner side can do, because I’m going to make separate versions and  point out the important differences where they occur. In the meantime, I also want to hype  up one thing, I’m going to show you something in this workout that is literally  worth the price of subscription. I know it’s free, the point is it’s worth you  being a subscriber of mine for all this time because, yes, I do step at night to think  of these things to help you guys out. And now in the current environment, I wanted to  make sure I can take all the excuses out of it and make the best home workout you could  do for your arms. I think we got that done.

A lot to cover here guys, so let’s dive  in right now with our first exercise. So we start off this perfect arm workout with our  bicep work. And what we do is we take a backpack, this is going to come in so handy, but this is not  the big tip yet, we’ll get to that. But you take the backpack load it up with whatever you can,  here some books to create some weight. We put it on our back because what I want you to do is start  with the king of all bicep exercises, and I’m not talking about the barbell curl, you guys know I  love the chin up.

And the chin up is just a great exercise for building your biceps. The underhand  supinated grip is going to help to target them really well and we’re adding the overload of our  own body. But yes, we can add more and a lot of us need that. So what I want you to do is add  enough weight that gets you in that six to eight rep range before you reach failure. Again, that  could be not that much weight for a lot of you guys because the chip itself could be challenging.

But if you have the need for more weight, you can easily pack it in the backpack and acts like a  weighted vest. So you do three to four sets here of this exercise. Now we do the bicep chin up. So  what we do is we drop the weight for this and we change the way that we perform the chin up. You see, the bicep chin up is done to actually almost recreate a curl of your body to the bar.

Instead of curling a bar up towards you, you curl your body up towards the bar. So it requires  opening the angle as you see here, allowing the elbows to come out and spread that angle out  wider and then narrow it down as I come up. Again, I’m literally trying to curl my body towards the  bar and you can see the contraction here that we get on the biceps. So what we do here is we do two  to three sets of this to failure. We don’t have a prescribed rep range on this because I don’t  know how many you can do.

But what I want to ensure that you do is train hard so by taking it  to failure, we can make sure we get that done. We move on to the third exercise here in the  workout in, this is the Waiter’s Curl. Now, you guys saw Jesse do this in a single video,  he did this for thirty days. And it is a great exercise and what it’s doing is it’s allowing you  to actually get peak contraction on the biceps and minimize the contribution of the forearms to the  curl. A lot of people tend to dominate the curl by allowing the wrist to curl too much and they let  the forearms do too much of the work but with the backpack and utilize the straps to just keep  your hands rested underneath it.

And the goal is to keep your hands parallel to the ceiling  all the way up throughout the entire curl. So as I get to the top, you can see that my  forearms are actually taken out of it by having the wrist bent backwards. The peak contraction  that you’re going to feel on this is amazing and a lot of it has to do with the fact that you’re  not just getting elbow flexion and supination, but you’re getting a little bit of that  shoulder flexion as well. So we do this for two to three sets, again, focusing on  really hard contractions at the top. And we move on to our final exercise here in the  bicep portion of the perfect home arm workout, and that is with the lip buster curl.

So now the big tip comes out. You see, if you take this backpack and you take out one  other implement that I’ve showed you is so helpful when you’re training in the home environment  and it’s a dog leash. And like I said back then, I don’t care if you don’t have a dog, you can  get a couple of leashes. But when you have them, you simply do what I’m doing here you wrap one  around this strap, they wrap one around this trap. And we do as you take those straps, you  put them up and over your pull up our home.

Now, you’ve literally created a cable machine,  like you can do cable exercises here. Don’t worry, we’re going to cover a whole lot of them over  the course of the different workouts we do at home here in future videos. But for now, to  target those biceps, we can do the lip buster curl. You see, we have the opportunity now to  get our arms up into that shoulder flexion and then create that peak contraction with the  elbow flexion and the supination. We can get that bicep into a really tight contraction.

And  we burn them out here, the rep range is higher, 12 to 15, even a little higher, up to 20. And as soon as we’re done with this, we actually stop right there, jump up to the bar and do one  last negative, hang. We isometrically try to hold as long as we possibly can, we fight it, we fight  it, we fight it and we know that the last thing we got to hit is that one negative, eccentric  contraction, try to elongate that contraction so we can’t hold that anymore and that’s our  failure. And we just do that two to three times to finish out that portion of the workout. Now, for the beginners out there doing this workout, there’s only two of the exercises I just  showed you that might require some modification, and those are the chin ups in the bicep chin ups.

So what you can do is a chin up from the floor, which is going to be a lot easier, but still  challenging. And then we have the chin curl that we could substitute for the bicep chin up. Both  of these will allow you to do the same thing, train in the same parameters, but just substitute  those two exercises out and you’re good to go. Now we move on to the tricep portion of the  workout and we start once again with our bigger, heavier compound exercise. and the dip, the  upright dip.

And I had the opportunity once again to weight this with the same backpack, put on my  back in the same way, to do the dip with just a couple of chairs. Again, I showed you another  way to do this by utilizing a corner in your kitchen and this works so well. But if you don’t  have that, if you just have straight countertops, the back of two chairs would work just fine. Bend your knees outward pressure on your hands, push down and out of the chair so they don’t  go anywhere. And you can do your dips just like this.

I mentioned upright because the  more upright you stay, the more you shift the focus away from the chest and more to the  triceps, which is the goal of the exercise. And again, if you can’t do the weighted version  here, you can either just take the weight off and do them the same way or you can just put  your feet down. Here is more of a beginner to take off some of that weight and do the exercise  in very much the same way. Here we’re going for t