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Home Arm Workout Beginner

April 27, 2020 | 0 Comments
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Bodyweight Arms Workout… bring on the pump!

When we look at training arms using just our bodyweight as resistance with the right knowledge and ‘database’ of exercise variations, it’s just a matter of selecting which movements you are going to utilise and creating your workout from that just like you would in the gym!

For an entire encyclopedia of bodyweight arm exercises check out our ‘In The House’ video series and make sure you watch the video below before continuing on…

Have you watched the video? You have? Perfect! We will be pulling on the information to help structure an arm workout.

At Home Arm Workout Exercises | In The House With Team MassiveJoes

What Will You Need:

Yourself (bodyweight)

TMJ Apparel Resistance Bands (you will need them for this workout)

TMJ Apparel Fat Grips (if you have them, they will be useful)

A bench/ chair/ something sturdy at knee height

Work Time: 

Each sets working time will be dependant on the reps you can achieve

Rest Time: 

Between 45 – 60 seconds between each set

Between 2 – 3 minutes between each exercise

Optional Exercise 1: Bodyweight Chin Ups

Just as we mentioned in our ‘In The House’ video; Bodyweight Chin Ups are the best bodyweight bicep exercise you can perform BUT they do require something very sturdy to be able to pull your weight off the ground. We understand a lot of people will not have the equipment to perform this exercise.

If you do happen to have the set up for Chin Ups here’s what we want you to do.

Set 1: Ensuring you are using an underhand grip for your Chin Ups; you are going to perform a set to failure. Making sure you count the number of reps you get.

Set 2 – 5: You are going to complete 4 more sets of Bodyweight Chin Ups getting the same number of reps you got in the first set. If you reach failure before you get the reps you got in the first set, drop down, shake out your arms and get back up there and go until you get those reps down. Then have you rest and go for Set 3, 4 & 5!

Exercise 1: Resistance Band Bicep Curls

Go get your TMJ Apparel Resistance Bands because we are jumping straight into some Bicep Curls. We’re going to keep it real straight forward here, focusing on the range of motion, form and always contracting our biceps each rep. Palms are facing up throughout the entire rep and always keeping your shoulders back and down and chest proud with those elbows tucked into the side.

Set 1 & 2: Warm Up Sets. We are going to take these first 2 sets nice and easy. Just completing enough reps and stopping as soon as you begin to feel any fatigue coming through. Don’t push yourself too hard too early.

Set 3: Working Set. This will be the set that sets the reps for the rest of the working sets. We want you to complete as many reps as you can until you feel that burn come through the biceps. Always making sure you keep that form tidy and most importantly getting that FULL range of motion coming as low and as open as you can each rep. *Do NOT go to complete failure!

Set 4: Just like Set 3 but we want you to get 2 less reps. If you got 15 reps for Set 3, then you are going to complete 13 reps for Set 4.

Set 5: Final Working Set. Just like Set 4, you will take 2 reps OFF what you were able to get from the previous set (Set 4).

Exercise 2: Resistance Band Bicep Hammer Curls

It’s hammer time… no, seriously it is time to do some hammer curls. If you have them, now is the time to grab your TMJ Apparel Fat Grips. With the exact same setup as before except we are now using a Hammer grip on the band, meaning our palms are facing in together. Using the Fat Grips will not only test our grip strength more and get more muscle activation through the forearm, but they will also provide a very nice handle to hold onto.

Set 1: Warm Up Set. We are going to take this first set nice and easy. Just completing enough reps and stopping as soon as you begin to feel any fatigue coming through.

Sets 2 – 5: Working Sets. Pretty straightforward here, we want you to work until you cannot work no more. The little twist we want you to implement with each set you perform here is taking note of how you are standing for each set. Make note of where you stood for the first set of reps. For your second set, we want you to stand with a wider stance to therefore shorten the resistance band and creating more resistance for your next set. And you are going to the same thing each working set you do here! Try and ensure each set you are standing on more and more of the band to make that resistance increase and increase Enjoy that EXTRA resistance!

Exercise 3: Tricep Push Ups

Time to work the other side of the arm, yep those triceps. Starting with a classic here, the Tricep Push Up. Setting yourself up in a push up position, hands directly underneath your shoulders and ensuring you keep your elbows tucked in tight to the body. The big factor here is how you think about pushing yourself up, try to imagine yourself straightening your arm, trying to push your elbow open and squeezing the back of your arm (your Tricep) to do so. This should really increase the squeeze you feel each rep.

Set 1: Warm Up Set. We are going to take this first set nice and easy. Just completing enough reps and stopping as soon as you begin to feel any fatigue coming through.

Set 2: Working Set. This will be the set that sets the reps for the rest of the working sets. We want you to complete as many reps as you can until you feel that burn come through the triceps and possibly a lil shoulders too. Always making sure you keep that form tidy and maintain that controlled tempo. Coming as low as you can each rep and getting full extension at the top. *Do NOT go to complete failure!

Set 3 – 5: Just like Set 2 but we want you to get 3 less reps. If you got 20 reps for Set 2, then you are going to complete 17 reps for Set 3. For Set 4 & 5 you are going to take 3 reps off what you completed in the set before and aim for that number. If you fall short, don’t sacrifice form to try and get those reps. If you complete the reps comfortably, don’t worry there’s more to come.

Exercise 4: Bodyweight Tricep Dips

Last exercise coming in strong, this is a staple bodyweight tricep exercise, the Tricep Dip. You’re going to need that bench, chair, coffee table, whatever you have that is at about knee height and sturdy enough to support your weight.

Set 1: Warm Up Set. We are going to take this first set nice and easy. Just completing enough reps and stopping as soon as you begin to feel any fatigue coming through.

Set 2: First Workout Set. Let’s go, straight into it and lets take this set all the way to failure. Make sure you take note of the number of reps you get from this set as you will need this number for your remaining 4 sets! Remember… to failure!

Set 3 – 6: You are going to complete 4 more sets of Tricep Dips getting the same number of reps you got in the second set. If you reach failure before you get the reps you got in the second set, relax, shake out the arms, reset and get back in there and go until you get those reps down. Then have you rest and go for Set 4, 5& 6!

There you have it guys! An Arms Workout using NOTHING but your Bodyweight and TMJ Apparel Resistance Bands. If you give this workout a try be sure to film yourself giving it a crack and tag @MassiveJoes on Instagram so we can show the world you crushing your In The House Workout! 

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