Follow the no-gym arms burn-out workout to sculpt your arms and build strong triceps and biceps!

Warm your body up with a 10-15mins dynamic warmup (think stretching or walk up and down the stairs) before starting the workout below. Perform each exercise according to the instruction. Cool down with 5mins stretching or foam rolling after finishing all exercises.

TRICEPS    TRICEP DIPS   x   500 reps

Beginner: Dips with bent knees

1. Place a bench or a chair behind your back. Hold on to the edge of the bench while facing away from it. Bend your legs at your knees with your thighs about parallel to the floor to support your body weight. Keep your arms about shoulder width and fully extended. This will be your starting position.
2. Bend your elbows and slowly lower your body until your elbows are about 90 degrees.
3. Push your upper body back up again to starting position.
4. Repeat.

Advanced: Dips with straight legs

1. Place a bench or a chair behind your back. Hold on to the edge of the bench while facing away from it. Extend your legs while keeping your arms about shoulder width and fully extended.
2. Bend your elbows and slowly lower your body until your elbows are about 90 degrees.
3. Push your upper body back up again to starting position.
4. Repeat.

Break the exercise into interval sessions to match your fitness level.
Perform as many reps as you can on your own pace.
Drink enough water.

BICEPS   BICEP CURLS SUPER-SET   x   3 rounds

NO rest between exercises.
Take a 60 – 90 seconds rest between super-sets.

EXERCISE 1   TOP HALF BICEP CURLS    x   7 reps

Demonstrated with an EZ-bar.

1. In a standing position, hold a dumbbell in each hand. Bend your elbows and flex the biceps to curl the dumbbells upward until your forearms are parallel to the floor. This will be your starting position.
2. Flex your biceps and curl the dumbbells all the way up towards your chin.
3. Pause briefly on the top of the movement.
4. Lower the dumbbells back to the starting position.
5. Repeat and perform 7 reps.

EXERCISE 2   BOTTOM HALF BICEP CURLS   x   7 reps

Demonstrated with an EZ-bar.

1. In a standing position, hold a dumbbell in each hand with your arms fully extended.This will be your starting position.
2. Bend your elbows and flex the biceps to curl the dumbbells upward until your forearms are parallel to the floor. Pause briefly.
3. Lower the dumbbells back to the starting position.
4. Repeat and perform 7 reps.

EXERCISE 3   FULL RANGE BICEP CURLS   x   7 reps

Demonstrated with an EZ-bar.

1. In a standing position, hold a dumbbell in each hand with your arms fully extended.This will be your starting position.
2. Bend your elbows and flex the biceps to curl the dumbbells all the way up towards your chin. Pause briefly.
3. Lower the dumbbells back to the starting position.
4. Repeat and perform 7 reps.

Now repeat the biceps super-sets for 3 rounds.

CARDIO    0.25 MILE RUN

Option 1: Treadmill
Option 2: Elliptical
Option 3: Running outdoors

If you are performing the cardio portion outdoors, make sure to pack enough water and dress warm.

What a burning session! Now cool down on a foam roller or stretch on a yoga mat. Make sure to re-hydrate your body and feed the growing muscles with a tasty protein shake!