Arms (At Home)

I love quick and efficient workouts, and a great arm day hits both main muscles in the arms. This is excellent to help tone or improve muscle definition for lean and sexy arms. Today’s workout focuses on the triceps and biceps. Use the arrow to scroll to the right on the Instagram post below to see a video showing each of the exercises mentioned. Watch Jax make an appearance in the last frame!

Complete 4 sets of 12 reps for each exercise below. Rest for 30 seconds between each set.

Tricep Kick Back

  • Use a weight that is difficult to complete 12 reps.
  • Squeeze at the top when you get to full extension

Outer Bicep Curl

  • Use a weight that is difficult to complete 12 reps
  • Focus on a full range of motion
  • Keep the tension in the biceps through all 12 reps

Overhead Extension

  • Use a weight that is difficult to complete 12 reps
  • Try to keep your elbows by your ears
  • Squeeze at the top when you get to full extension

Bicep Curl

  • Use a weight that is difficult to complete 12 reps
  • Focus on a full range of motion
  • Keep the tension in the biceps through all 12 reps

Close Grip Press

  • Use a weight that is difficult to complete 12 reps
  • Squeeze at the top when you get to full extension
  • Try not to push the weights together as you perform the movement

Hammer Curl

  • Use a weight that is difficult to complete 12 reps
  • Focus on a full range of motion
  • Keep the tension in the biceps through all 12 reps

And that’s it! You’re done and on your way to a lean and sexy arms!

Leave a Reply