Free Home Biceps Triceps & Forearms Dumbbell Workout

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!

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My Frugal Fitness Home Arm Workout

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

Beginning Workout:

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

Main Workout:

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!!

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- Just How Natural Is Natural Bodybuilding?

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FRUGAL WORKOUT: Basement Biceps Blowout

This Frugal Workout powered by Gamma Labs Gladiator, Trimr, & Dymatize!!!

Getting the biceps, triceps, and forearms back in shape!

  

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I hope you enjoyed this article about how to live healthier on a frugal budget and maximize your performance!

Interested in more articles about frugal fitness? 

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- 10 Reasons Why You Aren't Seeing Muscle Gains

- Just How Natural Is Natural Bodybuilding?

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Isolation Exercises and When To Utilize Them in Your Workouts

We all know (or should know) resistance training is a great way to increase your lean muscle mass, metabolism, strength, endurance, and bone density. Everyone should do at least some resistance training no matter what their lifestyle, goals, health, or fitness level. All resistance training exercises are not created alike however and you need to know what types of exercises you should perform for your goals. Resistance training exercises are generally divided into two categories: Isolation and Compound Exercises. This post is on the former and I will be posting shortly on Compound Exercises.

Isolation exercises are those that involve focusing on a single muscle or small muscle group. These exercises typically involve movement at a single joint and therefore will use less muscles than an exercise involving movement at multiple joints. Isolation exercises include crunches, bicep curls, tricep extensions, calf raises, leg extensions, leg curls, wrist curls, and other similar exercises and variations. In my opinion, there are only 3 reasons to utilize isolation exercises. The first one is for injury prevention or rehabilitation. Sometimes it can be very useful to perform isolation exercises to minimize joint involvement in an area that has injury, tightness, or weakness. The second reason is for building muscle mass. Isolation exercises have been used by bodybuilders to achieve gains in muscle mass at the expense of functionality and stability. Since less core muscles or stabilizers are required, the targeted muscle or muscle group will be doing all of the work and therefore will adapt to the increased stress by growing larger and stronger.

The third reason, which I include in my rationale for doing nearly any exercise at least once in awhile, is for the sake of variety. This isn't just variety to make the workout fun or more interesting, but because it will help to prevent your body from adapting to the same exercises and workouts. If you continue to do the same exercises (even the most efficient ones), your body will get less out of it in terms of muscle stimulation, metabolism, or hormonal response. To give a simplified example, everyone agrees that squats are more important than leg extensions. That doesn't mean that leg extensions have no place in a workout.

I think that if somebody is doing several total body workouts per week, they can incorporate at least a few isolation exercises to hit on lagging muscles or muscle groups. I would prefer them to be done towards the end of the workout as "burn-out" sets instead of making them the main focus of the workout. If you are looking to bulk-up and put on muscle mass, isolation exercises will have more use to you (although compound exercises should still be the main course of your workouts, as you will see in my next post).

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I hope you enjoyed this article about how to live healthier on a frugal budget and maximize your performance!

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- 7 Frugal Fitness Foods For Weight Loss

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