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12 Min Arm Workout without Weights for Women & Men


Intermediate Difficulty (Beginner Modifications Provided)
intermediate workout

This arm workout can be done anywhere, anytime. Strengthen and sculpt your biceps and triceps with only a towel and a chair, box, or step. This is a great routine for both men and women.

Arm Workout without Weights

Complete 2 Rounds of 30 seconds of each movement:
Standing / Seated Leg Resisted Curl
Manual Triceps ext / from Chair
Hammer Iso Curl / 5 sec Iso Curl 1 sec Rest
Close Grip Push Up / from Knees
Reverse Towel Curl + Pull Out
Chair Dips / Bent Knee