In-home arm workout

In-home arm workout

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!

Our All Access Pass gives you 14 FULL DAYS to try out our daily LIVE home workouts. We also have a replay that goes up later in the day. That way, if you miss the live workout, you can catch up on your schedule and still get the workout in. You also get access to every in-gym program we offer AND full access to our weekly content section, The Spartan Army, where you get new weekly video content including motivational videos. You have absolutely nothing to lose and everything to gain.

Body Spartan All Access

Access to EVERY Body Spartan Program! 14-DAY FREE TRIAL
  • Get full access to our all of our amazing programs
  • Full, custom calculated nutrition
  • 10 & 12 week programs
  • Instructional videos
  • Full workouts
  • Triphase, polymorphic, and contest prep style training
  • Body composition tracker
$19.00 / month with a 14-day free trial

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

 In home arm workout skull crushersIn home arm workout bicep 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

at home arm workout triceps

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

In home arm workout kickbacks  In home arm workout 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

In home arm workout pushups

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

Chair dips for in home arm workout

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
All access pass

Body Spartan All Access

Access to EVERY Body Spartan Program! 14-DAY FREE TRIAL
  • Get full access to our all of our amazing programs
  • Full, custom calculated nutrition
  • 10 & 12 week programs
  • Instructional videos
  • Full workouts
  • Triphase, polymorphic, and contest prep style training
  • Body composition tracker
$19.00 / month with a 14-day free trial