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
those three to four sets to failure in that six to eight rep range by applying as much weight
as we can to cause you to fail in that range. We move on to the second exercise. In this case,
we now have those straps again come in real handy. This might be one of the best exercises you ever
try utilizing the set up as the tricep pushed out. We know that there's a benefit to this exercise
and that's why everybody does it in the gym, but it doesn't mean you can't do it at home. And bands
don't recreate this, they change the strength curve that you feel when you do the exercise. We
can replicate the strength curve that we would on cable machine by simply doing it this way,
wrap them, hang them up over the bar, and now you're ready to go. Two to three sets, 10 to
12 reps range with the goal being failure. The next exercise third up here. We turn around,
we now utilize the straps in a different way, it's the tricep push away. The tricep push away gives
us a unique advantage to be able to get a great stretch on the long head of the tricep. Remember,
the tricep has three heads. only the long head crosses the shoulder, attaches to the scapula
and benefits from this overhead stress position to get a stronger contraction. And we could do that.
And you could see that all I have to do is let the elbows drift high on the way up. Every time
they drift up I'm getting more of a stretch on that tricep long head that allows for that better
contraction. I do this again for two to three sets in that 10 to 12 reps range, load up the weight as
needed to create failure in that range. And then finally, we move on to our last
combination here and we sort of call it the tricep trio. There are three variations of a push up. We
start hard, we move to the more intermediate and we go to the easiest of them. And you're
doing all of them. You take them all the failure in a burnout fashion, sort of a drop fashion. The
first one up is the pancake push up. And here is where the beginners in the advanced get split up.
The advanced people are going to stay on their toes throughout the duration of this trio. The
beginners are going to be able to drop down. But it looks like this. You actually have your
elbows tucked underneath you in your forearms flat against the ground. You push straight down
three or forearms and your hands to come up to the top. You try to lower yourself back down all
the way as close as you can to the ground and you push back up again. It's like an isolated
tricep push down, but this time done with your own body weight. And as soon as we get done with that,
we change the hand position, as you can see. And this is approaching more of a planche set up,
not fully, but more so. And you can see that we get a nice tight contraction because what
it does is open the arms up, we actually get them more abducted into the side and more into
extension. So when we come off the top of this exercise, you can see that real tight tricep
contraction. And we do this till failure. And then from there, we're not done. We make
one more change of position in our hands. And it goes into the diamond position here
where we rep out. This is the easiest version. But now, after doing those other two steps,
it becomes pretty difficult. So you rep out all the way to the end. You go burn
out here two to three times. You take the whole thing to failure and that's your workout.
And with that, guys, we wrap up the perfect home workout. And remember, as I always do here for
you, I'm laying out the workout step-by-step so you can take those screenshots where you're at
the beginner level or the advanced level and most of all, you can try them. Guys, I promise you,
there's no sacrificing results just because you don't have the gym to train in. If you
know what you're doing, you can get a great workout and at home and really anywhere.
If you're looking for a complete workout program that you can do at home with no equipment at all,
it's called our Athlean Zero program. We don't just include all the workout
step by step and progressively, but we also give you a meal plan you can follow to make
sure you get the results on that side of it. In the meantime, guys, we found the video helpful
leave your comments and thumbs up below. What else can I do? I've been literally up working
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in. I will not stop until I make sure everything you guys are needing, I've got covered. In the
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