An Ultimate arm workout at the home. A 30 min workout will build your arms bigger.



             Every man and woman in this world wants to build muscle in our body. But, some achieve this, others do not achieve it. Because of lifestyle. Some have no time to spend in the gym with work, study, and more. No problem, just don't think about it. So, I guide you to build muscle easily and effectively. Today we will look at an arms workout at home.

            Before going into this topic, let me tell you about arms. Human arms have biceps and triceps. Your hand has the front side biceps and the rear triceps. Arms play an important role when you are lifting anything. The bigger arms make you a confident look to your body. And, bigger arms increase your hand power also.

    ARMS - biceps:

    arm workout at home



                Biceps are the front of your arms. The name biceps(bi) consists of two heads. Biceps has a brachii long head and brachii short head. The brachialis muscle is outer part to arms. When you lifting any object, these biceps muscle works. 

                A biceps short head is the interior of your hands. It will be closer to your chest muscles. If you are looking to add thickness to your biceps, focus on short head muscles. Short head muscle helps to define bigger arms when viewed on the front side. The workout is a wide grip barbell curl, preacher curl, and high cable curl

                 A biceps long head is the exterior of your hands. If you are looking to add a peak to your biceps, focus on long head muscles. Long head muscle helps to peak bigger arms when viewed on the outer side. The workout is an EZ bar narrow grip curl, cable curl, and incline dumbbell curl. 

                A brachialis muscle is the outermost part of your biceps. Brachialis muscle will add 3dimension look to your biceps. Workouts are dumbbell hammer curls, rope hammer curls, and reverse grip curls

    ARMS - triceps:

    arm workout at home



                Triceps are the back of your arms. The name triceps(tri) consists of three heads. Triceps have a brachii long head, brachii medial head, and brachii lateral head. And important, triceps are the biggest part of your arms. So, focus on your triceps, which helps to build huge arms easily. 

                A long head is the backside part of your arms. A long head workout is an overhead dumbbell extension, tricep kickback, and lying tricep extension.

                A lateral head is the outer part of your arms. A lateral head workout is a rope pushdown, straight bar pushdown, and diamond push-ups. A long and lateral head looks like a horseshoe.

                A medial head is the inner part of the triceps. And also, the medial head is the biggest part of triceps. The medial head workout is close grip bench press or dumbbell press, and reverse pushdown.

    You would saw about arms anatomy above, these workouts do in the gym. So, I tell you ultimate arm workout at home. This workout program takes 30min. This 30 min workout will build your arms bigger.  

    ARM WORKOUT ( SUPERSET ):

                These arm workouts consist of three different variations of biceps and triceps workout. These arm workouts have 3 supersets. A superset is defined as you move from one exercise to another exercise without taking rest in between two exercises. This arm workout program consists of 3 sets of each.


        1(a) Chin-ups:

    arm workout at home



                Chin-ups are the best exercise to build brachii both long and short head biceps muscle. When you lift your body exhale breath. You should hold the body for 5 seconds in ending position. When you are coming down your body inhale breath. You should do 12 reps for 3 sets for each.   


        1(b) Tricep extension:

    arm workout at home


                The tricep extension is a great exercise to create triceps easily. First, you need some weight, such as heavy bags, bottles, or bricks. You can easily use what you have. If you have two equal weights, you can do two hands at a time. If you have only one weight, do it with one hand.

                Just lay on the bench or floor. When you are in ending position hold for 5seconds your arms. You should do 1(a) bicep and 1(b) tricep set does without taking rest in between these two exercises. You should do 12 reps for 3 sets for each.   

        2(a) Reverse grip push-up:

    arm workout at home


                            Reverse grip push-up is the best bodyweight exercise to build biceps. Just reverse your hand from the normal push-up.
    A normal push-up builds chest and tricep muscle. But, this reverse grip push up helps to build biceps bigger. You should do this set until failure.

        2(b) Dips:

    arm workout at home


                Dips Workout is a bodyweight exercise to build triceps. First, sit on the bench and push your hand against the bench. When you are doing dips, the body should closer to the bench. Dips will bring you a horseshoe-shaped triceps. You need to do this set until it fails. You should do 2 (a) bicep and 2 (b) triceps sets without resting between these two exercises.

        3(a) Hammer curls:

    arm workout at home


              Hammer curl is a biceps exercise that gets your biceps 3 dimensions. When you’re a hammer curl, you need weights like heavy bags, bottles or bricks. You can easily use what you have. If you have two equal weights, you can do two hands at a time. If you have the same weight, do it with one hand.

                Hold your hand for 5 seconds in the end position. This hammer curl helps you to show your hand bigger when looking at the front. You should do 12 reps for 3 sets for each.
                

        3(b) Diamond push-up:

    arm workout at home


                Diamond Push-Up is a great workout for Triceps. Diamond Push - creates the outer triceps (lateral head). When you do a diamond push-up, you are in a normal push-up position. But, your hand will be diamond-shaped. Your hand should be straight to the chest line. You should do this set until failure.

    CONCLUSION:

                This arm workout should be done twice a week. It helps to build muscle quickly. But remember, macro and micronutrient intake is important in muscle building. So, please eat quality protein, carbohydrates, and fats. The nutrient is the first most important part of building muscle. Rest is the second most important part of building muscle, This is because muscle, testosterone levels, and immunity level in your body are only formed at rest. Finally, be patient, this is where most people fail.