Continuing with the quick and convenient home workout segment, today I’m going run through a crazy arm workout, you should really be pushing yourself to the max in terms of how much weight you are using and how tired your arms get. Coincidentally enough, this follows the push/pull method we here at yogymbo have been so fond of recently. All you need is a set of dumbbells to do this workout, but having a barbell with some weights would also be helpful. It involves six exercises, three bicep and three tricep. You do one set of every exercise, and then repeat as many times as you’re comfortable with, two more times is a pretty good number.

So here’s the breakdown of exercises:

Biceps: Single arm dumbbell curls using forced negatives
Triceps: Skull crushers

Biceps: Twenty-ones with barbell
Triceps: Close grip bench press

Biceps: Reverse grip barbell curls
Triceps: Dumbbell kick backs

Here are a few notes on the workout. I would do around eight reps for each set, or fewer if you want, this workout isn’t about a ton of reps. Also, do a lot of weight with the forced negatives, more than you could normally curl and just use your free hand to help pull it back up. This workout should take around 30min, and you should only take about a 60-90 second break after each bicep/tricep exercise pairing. That’s about it, it’s a killer workout, good luck and let me know how it goes for you.