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Biceps & Triceps - At Home

Need good advice's regarding on what to do...

Rel
Rel g Rel Santilles
31 Post(s)
31 Post(s) Gender: Male Goal: Gain Muscle Date Joined: December 12, 2013
Posted

Hey there Guys!!! Hope you're all alright.

 

I've been recently stuck with a tight schedule so I cannot always find the time to go to the gym. I leave My house very early and get's home late at night, where no gym is still open.

 

So I thought that it would have a bad influence on my body due to lack of activity. Now I'm doing home exercise's everytime at morning and at night before sleeping.

 

I need you're experience's and expertise to create a home bicep and tricep routine which will fit within 30mins. that doesn't require an equipment (coz' I still havent bought any dumbells). But I'll definitely buy a pair.

BS Commerce Major in Business Management Newbie Lifter - "Getting Serious" Facebook: El Santilles Twitter: @AxeLerat3 Instagram: axelerat3
wilkinson207
wilkinson207 g jake wilkinson
115 Post(s)
115 Post(s) Gender: Male Goal: Gain Muscle Date Joined: April 4, 2014
Posted

i can help with triceps but biceps without any equipment is hard to explain

diamond press ups 6 sets of 8-12

window extension 4 sets of 8-12 repetitions

a window extension provides alot of burn basically all you need to do is place your hands on a window ledge about shoulder width apart take a couple steps back so that your ears are next to your elbows then slowly lower your self so your head and elbows go towards the wall then press out the same you would on a cable over head extension, if you cant do it at that stage simply put 1 leg forward to take some of the weight then over time put more weight onto your back leg then finally onto your arms

as for biceps there isnt much i can recommend other than static contractions by standing on the middle of a towel then grabbing each end and by contracting the bicep in different positions for around 10-15 seconds should help :) or grab the towel and contract through the motion of a bicep curl keeping the towel tight and by doing a motion similar to a lunge without moving forward etc, if you understand? if not im sorry, contemplating making a video but i might just look an idiot :') sorry im not much more help

"its not whether you get knocked down, its whether you get up" - Vince Lombardi
Mcmike
Mcmike g Michael Benedict Ramos
458 Post(s)
458 Post(s) Gender: Male Goal: Gain Muscle Date Joined: December 12, 2013
Posted
Posted By: Rel

Hey there Guys!!! Hope you're all alright.

 

I've been recently stuck with a tight schedule so I cannot always find the time to go to the gym. I leave My house very early and get's home late at night, where no gym is still open.

 

So I thought that it would have a bad influence on my body due to lack of activity. Now I'm doing home exercise's everytime at morning and at night before sleeping.

 

I need you're experience's and expertise to create a home bicep and tricep routine which will fit within 30mins. that doesn't require an equipment (coz' I still havent bought any dumbells). But I'll definitely buy a pair.

Here you go Rel.. hope it will help

 

( Beginner ) 1 Year Lifting Experience Bachelor of Science in Marketing Management Don't be afraid to make mistakes, face failure and fall, because most of the time, the greatest rewards come from doing the things that scare you the most. You'll get everything you wish for... just focus and work on it. And you'll get more than you could ever have imagined. Who knows where life will take you. The road is long, and in the end - - the journey is the destination.
Mcmike
Mcmike g Michael Benedict Ramos
458 Post(s)
458 Post(s) Gender: Male Goal: Gain Muscle Date Joined: December 12, 2013
Posted

Here are another effective home workouts for biceps and triceps using body weight only.

 

Seated bicep

Seated dips

( Beginner ) 1 Year Lifting Experience Bachelor of Science in Marketing Management Don't be afraid to make mistakes, face failure and fall, because most of the time, the greatest rewards come from doing the things that scare you the most. You'll get everything you wish for... just focus and work on it. And you'll get more than you could ever have imagined. Who knows where life will take you. The road is long, and in the end - - the journey is the destination.
muscular strength
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