About this Video

• Video Title: 30 Min Arm Workout At Home (300 rep challenge for strong toned arms)
• Channel: Zeus Fitness
• Speakers: One (the video creator/instructor)
• Duration: 00:35:52

Introduction

This video presents a 30-minute arm workout designed as a 300-rep challenge. It's structured in two parts: a 15-minute triceps focus followed by a 15-minute biceps focus, each section consisting of three rounds of five exercises with 10 reps each. The instructor details each exercise, providing modifications and tips.

Key Takeaways

• Triceps Workout: The video details a comprehensive triceps workout involving dips, skullcrushers, Hindu push-ups, kickbacks, and overhead tricep presses. The instructor emphasizes proper form and suggests weight adjustments based on individual fitness levels.
• Biceps Workout: A biceps workout follows, encompassing alternate bicep curls, reverse curls, hammer curls with twists, alternate wide-grip curls, and bent-over curls. Weight recommendations are provided for each exercise.
• 300 Rep Challenge: The workout is structured as a 300-rep challenge, aiming to build strength and tone arm muscles. The instructor encourages breaks as needed to ensure proper form and completion of all sets.
• Workout Structure: The workout is divided into three rounds for both triceps and biceps exercises, allowing for rest and recovery within each round and between sets.
• Modifications: The instructor offers modifications for some exercises, enabling individuals to adjust the workout to their fitness levels and available equipment.

The video outlines a 300-rep arm workout challenge, divided into triceps and biceps sections. Each section consists of three rounds of five exercises, with 10 repetitions per exercise. The instructor doesn't explicitly state "sets" in the traditional sense, but the three rounds function as sets. Weight recommendations are relative and depend on the individual's fitness level:

Triceps:

• Dip Dips (3 rounds of 10 reps): Bodyweight, using two types of dips (one where legs are straight, one where knees are bent) to count as one rep.
• Alternate Skullcrushers (3 rounds of 10 reps): Moderately heavy or heavy dumbbells.
• Hindu Push-ups (3 rounds of 10 reps): Bodyweight.
• Alternate Double Arm Kickbacks (3 rounds of 10 reps): Moderately heavy or heavy dumbbells (performed lying face down on bench or in bent-over position).
• Double Arm Overhead Tricep Press (3 rounds of 10 reps): Heavy or moderately heavy dumbbells.

Biceps:

• Alternate Bicep Curls (3 rounds of 10 reps): Moderately heavy or heavy dumbbells.
• Reverse Curls (3 rounds of 10 reps): Lighter moderately heavy dumbbells.
• Hammer Curl Twist (3 rounds of 10 reps): Heavier dumbbells.
• Alternate Wide Grip Curls (3 rounds of 10 reps): Lighter moderately heavy dumbbells.
• Bent-Over Curls (3 rounds of 10 reps): Lighter moderately heavy dumbbells.

The instructor advises adjusting the weight based on your fitness level and ability to maintain proper form for all 10 repetitions. The use of "moderately heavy" and "heavy" is subjective and depends on the lifter's strength.