I started working out ,its been 2-3 months im into bodyweight /calisthenics exercises no gym i have a pull up bar though im seeing result chest,abs but my arms look dead (imma slim guy)
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For a calisthenics routine, pullups/chinups can build biceps. Chest width, palms facing you, slow and controlled positive motion, with an isometric hold at ninety. Four sets, each to failure. I would recommend some dumbbells for better isolating the biceps though.
Use close in (elbows to torso), or diamond push ups to build triceps. Find your max rep count, then alternate sets with chair dips. With dumbbells, I would replace military push ups with weighted kickbacks.
UselessBastard
Level 4
July 24, 2018
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Biceps and triceps respond more quickly with weights, even if it is your own body weight...I do highly recommend push ups...you can do them on your counter, on a table, on the floor...all will target your muscles slightly differently...good luck...you sound like you are on your way!
thinktwice
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July 24, 2018
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