The next installment of my quarantine workout series is an arms workout at home.  I designed a power superset routine that can train the arms using just a backpack and a pair of exercise bands (if you have them).  While gyms in major cities across America remain closed, you have to continue to be creative and ensure you don’t skip workouts.  

Unique & New Exercises = New Growth 

Changing up your workouts is essential if you want to stay fit for life and continue to make progress for years to come.  The same boring workout will ensure that your results will plateau and you’ll lose motivation to train.  New exercises will make the workout more exciting and will force the muscles to be exposed to a new stimulus, promoting growth. 

This arms workout at home features plenty of unique ways to stimulate muscle gains.  For example, the isometric holds to close out the routine are something that I haven’t posted about yet, but are a very useful method for increasing muscle definition and “mind-muscle connection.”  When contracting a muscle in a static pose (isometric) for an extended period of time, you work the body in a way it isn’t used to. This further enhances the actin and myosin tears in the muscle fibers that occurred during the workout.  

I hope you enjoy the variety in this at home arms routine! 

Arms Workout at Home 

High Knees (3 sets of 30 seconds)

-superset with-

Wrestling Sit Outs (3 sets of 30 seconds)

Standing Band Curls (3 sets of 30 seconds)

-superset with-

Kneeling Band Triceps Extensions ((3 sets of 30 seconds)

Unilateral Backpack Hammer Curl (3 sets of 30 seconds)

-superset with-

Band Kickbacks (3 sets of 30 seconds)

Lying Band Curl (3 sets of 30 seconds)

-superset with-

Unilateral Overhead Backpack Extension (3 sets of 30 seconds)

Band Reverse Grip Half to Full Curl (3 sets of 30 seconds)

-superset with-

Close Grip W-Grip Pushups (3 sets of 30 seconds)

Biceps Isometric Hold (3 sets of 10 seconds)

-superset with-

Triceps Isometric Hold (3 sets of 10 seconds)

See a full explanation and demonstration of every exercise in the video below!