Working on the gun show? Think you need all the expensive equipment like cables, preacher curl benches, curl machines, and triceps extension machines? All you really need are a few sets of dumbbells to get the job done. Here is a very simple yet effective home workout that I utilize to maintain or grow the biceps, triceps, and forearms.
Frequency: 1 Per Week, 3-4 Times Per Month
x = 1 Set
1x Warm Up Set of Pushups (10 wide, 10 narrow)
1x Warm Up Light Set of Curls & Hammer Curls (8-10 reps of each)
1x Warm Up Set of Bench Dips
4x Bicep Curls (Heavy)
4x Hammer Curls (Heavy)
4x Dips (as shown in picture or bench dips off stair / couch etc if needed)
2x Dumbbell Tricep Kickbacks (Light / Moderate Weight)
2x Lying Tricep Extensions (Skullcrushers) (Heavy)
End of Workout:
1x Burnout set of Bicep Curls / Hammer Curls (with lighter weight or drop set)
1x Burnout set of Bench Dips
2-3x Dumbbell Wrist Curls (light)
2-3x Dumbbell Reverse Wrist Curls (light)
Some people will disagree with the volume of sets I do during an arm workout, saying I potentially do twice as many sets as I should. I could really care less though, as my exercise physiology industry credentials are quite strong and the proof is in the pudding. It's really about what works for your body, workout splits, equipment, and schedule.
That doesn't mean you can't modify the workout though. You can do less sets, substitute exercises, skip exercises, etc and you'll get phenomenal results regardless.
And as always, the real keys to building bigger, stronger, and more "defined" muscles are diet, overall workout regimen, and a healthy lifestyle. Enjoy the workout and stay strong!!