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Free Home Biceps Triceps & Forearms Dumbbell Workout

Frugal Fitness Home Bicep Workout Tricep Toning Curls Strength Dips Forearms Extensions

Enjoy this free frugal home arm workout you can do with just a few sets of cheap dumbbells (or adjustable set of dumbbells) to build stronger biceps, triceps, and forearms. Pump up your arms or just tone them up! It's a quick (20 minutes or so) but intense workout you do 1-2x per week that will get you results pretty quickly. I usually do this workout around once a week, ideally a day or two separated from my upper back workout and chest / shoulder workout.

Vary exercise order within each workout and within each monthly routine.

x = 1 set of 12-15+ Reps

30-90s between exercises depending on weights and skill level.

1x Light Dumbbell Curls (Warmup)
1x Light Hammer Curls (Warmup)
1x Light Overhead Tricep Extensions (Warmup)

3x Dumbbell Curls
3x Hammer Curls
2x Preacher Curls or Isolation Curls
3x Bench / Chair Tricep Dips
3x Dumbbell Skull Crushers
2x Overhead Tricep Extensions
2x Dumbbell Tricep Kickbacks
1x Dumbbell Wrist Curls 
1x Dumbbell Reverse Wrist Curls

Burnout End:

1x Dumbbell Wrist Curls Until Failure
1x Dumbbel Wrist Reverse Curls Until Failure
1x Dumbbell Bicep Curl / Hammer Curl Combo Until Failure
1x Close Grip (shoulder width) Pushups Until Failure

And if you want to get extra frugal, substitute the dumbbells with household items, backpacks, suitcases, or anything that will get the job done!

Stay Frugal & Fit!

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