Killer Home Arm Workout (biceps, triceps)
April 30, 2010 | Posted by goonerrambke 
Here is a killer arm workout you can do at home with just a set of dumbbells to help get those huge guns, I’m sore for days after doing this workout. This is an arm workout for the advanced bodybuilder, if you are new to bodybuilding please check my website for a more appropriate workout. There are six exercises, three for biceps and three for triceps. The entire workout takes 45 minutes and there is very little down time. Make sure you have done warm-up sets for both biceps and triceps before starting this workout because we start in with really heavy weights and you don’t want to get injured. Intensity and focus are really important when you do this workout. Don’t hold back anything, treat every set as if it were your last. I know I sound stupid with all my grunting and groaning but when I give it 110%, I can’t help it. In this workout we do one exercise for biceps then without rest do the opposing triceps muscle. Here is the workout: Biceps: dumbbell curl using forced negatives Triceps: skull crushers Rest 60-90s while preparing dumbbells for next exercises Biceps: Twenty-ones with barbell Triceps: narrow grip bench press Rest 60-90s while preparing dumbbells for next exercises Biceps: reverse grip barbell curls Triceps: dumbbell kick backs Repeat the above five times, the complete workout should take about 45 minutes. If you don’t like reconfiguring the dumbbells all the time you can also just do each bicep/triceps combo 5X and then move on to the next combo.Anyone …
Categories: Home workout videos | 
Tags: biceps, home, Killer, triceps, Workout | 
25 Comments »
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are pushups also good for arms or only foor pecs??
I dont do this more than about once a month, any more is asking for trouble.
i just subscribed, i can tell you have top quality character and am going to start using your workouts, thanks and keep contributing positivley to society
cheers
Anyone out there interested in chatting about working out? I really like Scooby’s videos and website–it’s great, and I am feeling the results!
hey scooby, how often can I do this ARMS superset?! every week, every month?!
sure u can chit chat with me im curtis 703 297 9997
just make sure you get good nutrition and you should be allright
im started to see sum results!
Thanxs Scooby!!!
I agree completely! Do your research. Question everything. Dont believe anyone, even me
Even if you hear the same thing from 10 different website, still dont believe it – ask for proof, not anecdotal evidence. There is a lot of bad info out there and people just keep repeating it over and over and passing it down. Witness situps, they just wont go away!
actually scooby1961 makes an effort to do all of these workouts everyday. he proves that having an extremely fit body can be produced even with the cheapest of weights. i love watching these videos because it gives people some inspiration to not have to rely on a gym. we dont need to spend so much money on a membership and he proves it.
Well done!
I doubt you got that big by working out like this mate.
all i can say to an inexperienced bodybuilder is to do some research on a few decent sites copy videos on weight training using proper forms ask for advice from people in your gym who know what they are doing most people are happy to help. everyone on youtube is an ‘experts’ but a few hours research will do you wonders, check out some of my favourites, ive a few good workout videos saved especially for people wanting definition rather than muscular mass, hope this helps bud
good video man tryed it and gotta tell u it tired me out so bad i felt it the next day thx nice vids
i suggest checking out bodybuilding . com and doing some research asking some questions from experienced bodybuilders, i bodybuild but im by no means a pro that can answer that question man.
gdgd but i lifted when i was 7
that is good, I myself work out triceps the same day as I am working out my chest since the triceps muscle works alot in chest exercises like benchpress. the same with biceps, work out ur back the same day as biceps since most back exercises requires some biceps power aswell
actually my friend I am a bodybuilder, and I am most certainly not a hater. I’m just another iron-slinging brother trying to give some advice to people who wanna get in shape or are developing an interest in bodybuilding bro. have a nice day.
dont worry most of ur growing happens between 14-16
badblueboy213 i am 13 and must have testosterone because i have had a beard since 10-11 so of cource i shave,
my right arm muscle i ok i gess if u put up a video of it will peeps tell me if its ok
I think it happened to me. I began lifting weights at the age of 13 too. I was 162cm tall then, and now I’m 17 years old and only 169cm. I don’t know if it’s the weight lifting or my hormones that’s effecting my growth
Anyone else have a solution?
sleepyhead7391 i tink im fucked i used to be bullied and i think i used bad form
i am 5′6 at 13 years old but i dont want to stop growing
I did not say it will STOP your growth, but it will definitely affect it. It has happened to me. Maybe if you did not lift weight you would have grown 12 inches.
i have two 10 lbs dumbells at home and dont really want to go buy ones with higher weights.
i can do around 70 reps before my arms become fatigued.
is there any benefit from my workout at all or am i just wasting my time?
i just started working out so any feedback would be appreciated.
thanks