So your gym is closed? No problem! We’re giving you an in-home, body weight arm workout!
We got creative with this in-home arm workout! Using just the small, 8-0z bottles of water and plastic grocery bags, Gabe’s created an in-home arm workout that will leave your arms pumped for hours! It’s a full hour of time under tension, timed sets, and high reps that will shock your arms like you won’t believe.
The full arm workout is below! But first, we’re doing these in-home workouts DAILY! Take advantage of 14-days of FREE RESULTS NOW!
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In-home arm workout
For this workout, you’ll want to create some sort of make-shift weights. We grabbed 12, 8-oz water bottles and put them in a plastic grocery bag. We tied a knot in that bag to keep them from shifting and moving. Then, we double bagged that in two more grocery bags, just to be safe. We made two of these for this workout. If you want to use less or more weight, feel free to do so as well.
You can use ANY type of weight you find around the house. Examples would be canned grocery goods, bags of rice, etc. ANYTHING you can do to make this work without purchasing gym equipment is the goal. If you have dumbbells or weights at home, feel free to use those too.
We’ve listed all the exercises, sets, reps, and rest times below so you can follow along or do the workout on your own.
Skull crushers super set with seated wide grip style curls
| Exercise | Set | DS | SS | Reps or time | Rest time |
| Skull crushers ss with seated wide grip style curls | 1 | — | Yes | 20/20 | 60 sec |
| (Time under tension: TUT) | 2 | — | Yes | 60 sec | 60 sec |
| 3 | — | Yes | 60 sec | 60 sec | |
| (Time under tension: TUT) | 4 | — | Yes | 60 sec | 60 sec |
| 5 | — | Yes | 60 sec | 60 sec |
Seated overhead extensions super set with standing close grip curls
| Exercise | Set | DS | SS | Reps or time | Rest time |
| Seated overhead extensions super set with seated curls | 1 | — | Yes | 60 sec | 60 sec |
| (Time under tension: TUT) | 2 | — | Yes | 60 sec | 60 sec |
| 3 | — | Yes | 60 sec | 60 sec | |
| (Time under tension: TUT) | 4 | — | Yes | 60 sec | 60 sec |
| 5 | — | Yes | 60 sec | 60 sec |
Kickbacks super set with reverse curls
| Exercise | Set | DS | SS | Reps or time | Rest time |
| Kickbacks super set with reverse curls | 1 | — | Yes | 60 sec | 60 sec |
| (Time under tension: TUT) | 2 | — | Yes | 60 sec | 60 sec |
| 3 | — | Yes | 60 sec | 60 sec | |
| (Time under tension: TUT) | 4 | — | Yes | 60 sec | 60 sec |
| 5 | — | Yes | 60 sec | 60 sec |
Diamond pushups or close grip pushups super set with preacher curls
| Exercise | Set | DS | SS | Reps or time | Rest time |
| Diamond pushups or close grip pushups super set with preacher curls | 1 | — | Yes | 30 sec | 60 sec |
| (Time under tension: TUT) | 2 | — | Yes | 30 sec | 60 sec |
| 3 | — | Yes | 30 sec | 60 sec | |
| (Time under tension: TUT) | 4 | — | Yes | 60 sec | 60 sec |
| 5 | — | Yes | 30 sec | 60 sec |
Chair dips
| Exercise | Set | DS | SS | Reps or time | Rest time |
| Chair dips | 1 | — | — | 30 sec | 60 sec |
| (Time under tension: TUT)
Rotate between: 5 reps normal 1 rep slow negative |
2 | — | — | 30 sec | 60 sec |
