For most people interested in fitness, they see a home workout as an almost impossible task. Not because it can’t be done, but more that there wont be gains from it. With just a simple pair of dumbbells you can not only have a great workout, but also see progress from constantly challenging your creativity and focus. It’s not always about the amount of weight you can lift, but instead how you lift it. Are you paying attention to rest time? slowing down eccentric movements? trying different angles for traditional exercises? A slight twist in the wrist during a bicep curl can make the muscle contraction go from 0 to 60 on the sleeve-busting scale.
The biggest contributor you can have in creating a beneficial home workout is your creativity. If you think of only the basics, your workout will be basic. But by doing a bit of research and keeping an open mind to trying new workouts or exercises outside your comfort zone, you open yourself up to the possibility of not only having a much more beneficial workout, but also making sure you're mindset never turns dull to the idea of home workouts. Below is a great bicep and tricep superset home workout for your arms. Give it a try, and as always... have fun.
Seated Single-Arm Concentration Curls:
- 3 sets x 10 reps with 2 second eccentric movement on each arm
- Superset with standing two-arm tricep extensions - 3 sets x 15 reps
Bilateral Bicep Curls (palms facing up the whole time):
- 3 sets x 10 reps
- Superset with bent over single-arm triceps kickback - 3 sets x 12 reps
Standing Alternating Hammer Curls:
- 3 sets x 12 reps each arm
- Superset with lay on floor triceps bench press - 3 sets x 15-20 reps