HOW TO INCREASE YOUR ARM MUSCLES EASILY AT HOME......

Here is some very simple and effective work out to increase your arm's muscle like biceps, triceps and shoulder. Aim to perform this workout between 4-6 day per week.It should taken only 15 minutes to complete .

The routine (repeat 3 times)

1. Push up  (15 reps)

2. Plank (30 sec)

3. Wide-hand push up (12 reps)  

4. Right-side plank (25 sec)

5. Shoulder push up (12 reps)

6. Tabletop dip (15 reps)

7. Left hand plank (25 sec)
8. Burpee (10 reps)

1. push up : 

Keeping a prone position with the hands palms down under the shoulders, the balls of the feet on the ground, and the back straight, pushes the body up and lets it down by an alternate straightening and bending of the arms.

2. Plank :

Lie on the floor with elbows directly beneath your shoulder and legs fully extended. Raise your torso into the air until it makes a straight line from your shoulder to your ankles. Tighten your stomach, squeeze your butt.

3. Wide-hand push up :

Get in the standard push up position with hand and feet wider than shoulder width apart. Elbows should be completely locked out and body in straight line from head to feet. Brace core and slowly lower chest to the ground, pushing for two second just above the ground. Engage your pecs and triceps to push back up to starting position.

4. Right side plank :

Lie on your side. position yourself on your bottom elbow and the side of your foot.lift your hips in the air, forming a straight line between your ankles, hips, and shoulders. Brace your abs and squeeze your glutes.

5. Shoulder push up :

Start in a standard push up position with your hand slightly wider than shoulder width apart and elbows completely locked out. shoot your hips towards the ceiling and plant your toes into the ground so your body looks like an upside down 'v'. Slowly lower the top of your head toward the ground. Once your head is about to make contact with the ground,pause and then press back up to the starting position.

6.Tabletop dip :

Sit on the edge of the bench with your hand below your shoulder and knees bent to 90 degree. Palms should be placed firmly on t he edge of the side of the bench. Be sure to grip tightly. Brace your core, squeeze the glutes, and step forward so your arms are 

fully extended and now support your body weight. Bend your elbows, lowering your body n front of the  bench until you reach  the 90 degree point.Hold, keeping elbows tucked to your torso, then use the power of your triceps to return back the starting position.

7. Left hand plank :

Lie on your side. Position yourself on your bottom elbow and the side of your foot. Lift your hips in the air, forming a straight line between your ankles,hips and shoulders. Brace your abs and squeeze your glutes.

8.Burpee :

Stand tall with your feet shoulder width apart and your hands at your sides. Quickly lower your hips and place your hands in front of your feet then kick your feet back into a push up position. Complete a push up. jump your feet back under your hips, extend your body toward the ceiling as you jump up and touch your hands behind your head.  

THANK YOU......