Arm Workout at Home

In the midst of the COVID-19 pandemic, most people are stuck at home with no access to a gym and/or limited equipment. So with that said, I am going to provide some examples of exercise routines you can do with limited equipment. I want to point out that I am a qualified nutritionist and not a qualified personal trainer, so I am not going to go into depth on these exercises. I'll leave that for those qualified in that area.

If you have any questions about injuries or rehabilitation exercises, be sure to ask someone who is a physiotherapist or has a degree in sports rehabilitation.

But that aside, below is an arm routine you can do if you have bands/tubes/dumbbells or all. This routine usually takes me an hour without warm-ups and stretches, and about an hour and a half with a warm-up and stretches after. I do arm workouts twice a week, and ensure I work my upper back muscles too during my arm days (Rows, Pull-ups & Lat Pull-downs).

Enjoy!

Super-set 1. x 4

• Pull-ups (with pull-up bar & bands if you need assistance) x 6-10 or max qty you can do in one set

• Tricep Extensions (bands or dumbbells) x 10/arm

• Lateral Side Raises (bands or dumbbells) x 10

2 minutes rest between sets & 4-5 minutes rest between each super-set.

Super-set 2. x 4

• Bicep Curls (bands or dumbbells) x10

• Dips (use a chair) x 10

2 minutes rest between sets & 4-5 minutes rest between each super-set.

Super-set 3. x 4

• Rows (bands or dumbbells) x 10

• Push-ups (assisted or not) x 10

2 minutes rest between sets & 4-5 minutes rest between each super-set.

Super-set 4. x 4

• Pec Fly (bands or dumbbells) x 10

• Lateral Pull-downs* (tubes/bands) x 10

*(You can do lat pull-downs by looping the bands/tubes through something high up like a banister or attachment for a closed door. Then at each end of tube/band tie a broomstick around it to create a pull-down bar)

2 minutes rest between sets & 4-5 minutes rest between each super-set

Remember you need to warm up beforehand by doing really light weights/bands and stretching. You also should stretch afterwards to prevent any stiffness. I hope you enjoy this routine, and if there is anything you can't do due to limitations just do a similar exercise that uses the same muscle/muscle groups.