Triceps and biceps workout without weights is a great way of continuing your training if you can’t get to the gym or just want to have a workout at home, the exercises I am going to be showing you are a mixture of perfect pushups, chin ups and resistance training.
In The first triceps and biceps workout, we are going to be super setting between perfect pushups and medium grip chin up.
Start the workout with pushups but with your hands level with your shoulder and your elbows close to your sides, do a set of around 14-15 reps don’t go over this as we are only warming up.
The reason for incorporating chin-ups with the push ups is because when you do push ups for the triceps it incorporates allot of the back muscles, so not are you only training your triceps and biceps but you are training your chest and back as well.
Without rest move onto the chin up bar and with a medium grip perform 13-15 reps, if you find that chin ups are too hard then you can put a chair under your feet and give yourself a little helping hand to hit the reps you are aiming for.
If on the pushups you want to add weight then put a rucksack on your back and fill it with something like water bottles, bags of food or something even heavier.
After performing theses two exercises move onto dips using a chair or if you have one a bench put a weight onto your lap if your bodyweight is not enough super set this with reverse grip chin ups this will work the outer head of the biceps and the forearms. We have many more Workout Routine Articles Now Available.
Perform at least 5 working sets so anything from 10-12 reps will be a working set.
As the sets go on you probably won’t be able to do more than 8 reps for both of these workouts but just do as many as you can.
After the workout above you should have a good pump in your triceps, biceps, back and chest if not then you were not doing the exercises properly.
The next triceps and biceps workout without weights I am going to show you is done just with the resistance from you pushing one arm against the other.
Let me explain.
Sit on a chair with your elbow set on the inside of your leg as if you are going to perform a biceps concentration curl, hold your wrist with the other hand now bring the arm that is set on the inside of the leg up towards your chest but with the other hand try to stop the arm from coming up, by doing this the arm that is set on the inside of the leg will be workingout the biceps and the arm that is resisting the arm to curl up will be training the triceps muscle.
Once you have performed a set of 12-15 reps change arms so that the other arm is now training the biceps and the arm resisting is training the triceps muscle.
Don’t rest in between go straight from one arm to the next.
The beauty of this exercises is that you can add as much or as little resistance as you want a bit like someone helping you to push the last lot of reps out.
This sort of triceps and biceps workout can be done with any biceps exercise for example hammer curl, standing biceps curl, reverse curl just hold the wrist with the other hand and push and pull so you workout the triceps and the biceps at the same time.
Try some of these triceps and biceps exercises without weight even mix the whole lot together depending on how advances you are I do have a lot more triceps and biceps workout without weights but that will do for now any way good luck and to your success. We have many more Workout Routine Articles Now Available.