This no equipment bicep workout is the perfect arm day routine you can do from the comfort of your own home. 

Be sure to check out the description of the moves below the infographic if you need more clarity. 

1. Push-ups 

  • Begin on your hands and knees with your hands in alignment with your shoulders
  • Extend your legs backward so you're balancing on your toes
  • Keep your neck and spine aligned with your eyes looking slightly ahead of you
  • Lower your body toward the ground, stopping just before your chest touches
  • Reverse the movement and return to the starting position

2. Punches 

  • Stand with your feet slightly staggered
  • Inhale to prepare and make a fist with both hands
  • Curl your arms to 90 degrees 
  • Exhale alternating controlled punches so your arm finishes parallel to the floor with palms down
  • Return to the starting position

3. Tricep dips 

  • Sit on the edge of a chair and place your hands beside your hips with your fingers pointing towards your feet
  • Place your feet flat on the floor and knees at 90 degrees
  • Slide forward just far enough so that your butt clears the edge of the chair, then lower yourself until your elbows are bent between 45 and 90 degrees (starting position) 
  • Push through your triceps and raise yourself back to the starting position

 4. Overhead punches 

  • Stand with your feet hip distance apart and hands at your side
  • Inhale to prepare and make a fist with both hands
  • Curl your arms so fists are in front of your shoulders (starting position)
  • Exhale, alternating controlled punches overhead in line with your shoulders, keeping your palms facing each other

 5. Shoulder taps

  • Begin on your hands and knees, hands in alignment with your shoulders
  • Extend your legs backward so you're balancing on your toes in a plank position
  • Keep your neck and spine aligned and your eyes looking slightly ahead of you
  • Lower your chest toward the ground with your elbows bent and pointing behind you
  • Exhale as you push back up to lengthen your arms into plank
  • Lift your right hand to tap the top of your left shoulder 
  • Repeat the push-up and tap your left hand to your right shoulder