Hey, what's up guys?
I'm Scott from muscularstrength.com and welcome back to my body weight home
workout series. Now if you click this playlist link over here,
we've already hit chest, we've hit back, we've hit abs, we've hit legs.
So what does that mean? It means now it's time for arms.
Now as always,
there is a beginner version and an advanced version to this routine.
For the beginner version, you're doing eight to 10 reps per exercise,
20 seconds for the time movements, and then for the advanced version,
you're doing 12 to 15 reps per exercise and you're doing 30 seconds for the
timed movements,
with the exception of the final exercise in the entire workout,
which is a bicycle crunch to tear up your abs.
Everybody's doing that one for one minute long. So guys,
in order to make this routine work,
I had to get a little creative for the bicep movements,
but that's why I do the round with you to show you that these exercises do work
and they are effective.
I don't just make stuff up on the spot and throw it on the wall and expect you
to do it. I need to prove that it works and that's why we do them in real time.
So if you've been enjoying these workouts and the entire series that we've put
out so far, show some love.
Go down and tap that like button likes like I've said before,
the only thing that triggers the YouTube algorithm,
and I'm sure there's lots of people stuck at home right now that need to hit on
those biceps and triceps gains so without any further ado,
let's get started. All right guys, get started with today's arm workout.
We got three blocks and three exercises per block.
Here's the first three exercises.
Exercise number one is going to be a diamond pushup chest to the ground all the
way up. Exercise number two is going to be a towel, close grip
curl. That means you're going to put it around one foot.
You're going to turn your palms up like this and curl it in as you curl it in.
Try to turn your wrist out as you do it. Then as soon as we're done,
those two exercises, 15 reps a piece, we're going to do a diamond pushup again,
but we're going to do a pulse for 30 seconds.
So what we're going to do is go down,
we're going to hold for five seconds and then pulse for five seconds,
and then hold for five seconds and continue until we reach 30 so get your water
bottles ready, and let's get it. Diamond Push up 15 reps.
Here we go. Three, two, one. Hit it,
that's five.
And that's 15 alright, grab your towels, close grip curl,
get right into position. And let's go. 15 reps
You're going to create your own resistance by pushing with your foot.
Ooh, that's five. Now remember you're using a towel,
not a bar.
So you really gotta turn your hands out to feel in your biceps.
That's ten, five more
two, three,
four, five. Awesome. All right,
next exercise.
Get into your diamond pushup position and we're going to hold it for 30 seconds.
Get down and hold. Hold for five seconds
and pulse for five seconds. Come on guys.
Keep pulsing. Good. Hold for five seconds.
And now pulse. Five seconds.
Alright, hold. Doing good guys,
and pulse
and good. Now you can relax. 30 Second rest. All right,
now for the next three exercises, exercise one you need your towel again.
We're going to do a hammer curl, same position,
but now instead of holding a towel like this,
you're going to hold it in the hammer position and curl in.
Next exercise is going to be a dip. That's what the bench is for.
You can use a chair if you need it all the way down, all the way up.
And then the last exercise, get your towel.
We can do the same bicep curl,
but we're going to hold it here for five seconds and then pulse for five and do
that for 30 seconds. Just like the diamond pushups. So let's get ready.
Towels in your hand. 15 hammer curls. Three,
two, one, do it.
Remember you're creating your own resistance
with your foot. So you're in charge.
One more. Oh, that's five 10 to go.
Push
looking good guys, that's 10
and that's 15 alright, now get up for dips.
Get right into it. No rest. Three, two,
one 15 dips all the way down, all the way up.
Make sure you fully extend your arms. That's five.
Touch the ground with your butt. Come on guys. Lock out your elbows.
10 keep moving.
Come on in. That's 15
Woo. All right. Bicep curl. 30 seconds. Remember five second.
Hold five second. Pulse. Let's see it. Get into position three,
two, one and go,
hold it. Alright, now pulse
Five seconds. Pulse. Alright, hold.
Ooh, this hurts. Now pulse five seconds.
Yeah,
yeah. Aww. Come on guys.
I know it hurts and pulse
Yeah.
And relax 30 second rest those pulses kill it guys.
And that's why they're in here.
It's hard to get a lot of resistance training using just your body weight.
We can take advantage of time movements and pulsing to really get those muscles
to work. So now what we're going to do, we're going to finish up the workout.
We got the plank press exercise one.
So get into this position and straight up and then go down 15 reps.
And then we're going to do a wide grip curl.
So we're going to wrap the towel around both of our feet and wide grip
curl with our legs in the air. You'll see in a second,
and then we're going to finish the workout with a bicycle crunch for one minute.
So bicycle crunch, just like this. All right guys,
let's hit it first exercise plank
press three, two,
one and go
Keep that core tight. That's five. Come on,
come on guys.
That's 10. Come on
Last one, five. All right, now get your towels.
Wide grip, bicep curl. This one's going to be a little different.
You're going to lay on your back,
put the towel around both feet and then get your feet pretty wide to create that
wide grip that we need. Let's hit it.
One two remember
turn your hands out. You're in charge of your own resistance here.
Five. Come on. Six,
seven. Turn your hands out.
Nine. Woo.
These are a lot harder than I thought they would be guys.
11,
12, 13,
14 and
15 all right. Rollover, bicycle crunch.
One minute. Here we go. Guys. Three, two, one.
Hit it.
Nice guys. Keep those heels off the ground.
You guys can't hear it, but I got Beastie boys sabotage.
Literally just came on when I started doing these.
So I am ready to go. Woo.
23 seconds in.
Oh, come on guys.
This is all about speed. All about speed. Yeah,
kick those feet
40 seconds. That means we got 20 left.
One minute. Don't give up. Don't give up.
10 seconds. Don't give up. Come on. Push,
push, push
and relax.
Woo. All right,
and that's just round one. You guys got the energy.
You got the time.
I want to see at least two to three full rounds and your arms are gonna feel jacked
cause mine feel crazy pumped right now.
All right. I told you guys that this workout was going to be intense.
My arms are still pumped from the workout,
but remember I want you doing at least two to three rounds.
So go in the info section. You'll see timestamps for all the exercises.
Restart at the beginning and do it two more times.
Also once again, if you miss any of the other workouts in my at home series,
I'll post the link to the entire playlist in my pin comment below,
as well as a link to this playlist right here,
which has about 70 at home workouts for you guys to check out.
And for those of you who have a light pair of dumbbells at home,
it could be a fives, tens, fifteens,
maybe even twenties but I doubt you'll need them for this program right here.
This is my 12 week at home dumbbell only workout program.
And all of these workouts are real time just like this one.
So make sure you check it out. And as always, more good stuff coming soon.
See you guys.