Workout plan
Arm Workout / Biceps-Triceps Without Equipment

1

ExerciseSetsDuration per set
Rest
Push-up4✕8-16 rep.
Dips With Chair3✕12 rep.
Triceps Pull-Down With Towel3✕15-20 s
Triceps Extension With Towel4✕15-20 s
Push And Pull With Towel4✕15-20 s
Isometric Concentration Curl4✕15-20 s
Biceps-Curl With Towel, Seated4✕12 rep.

2

ExerciseSetsDuration per set
Rest
Plank Walk-out / Inchworm3✕10 rep.
Diamond Push-up3✕10 rep.
Staggered Push-up3✕10 rep.
Isometric Concentration Curl4✕12 rep.
Push And Pull With Towel4✕10 rep.
Biceps-Curl With Towel, Seated4✕10 rep.
Thigh Press, Seated3✕20 s
Frequently asked questions around the training e.g. a workout routine instruction