Atlas Home Gym

Home Gym Workout #6: 4 Arm Exercises for Biceps, Triceps and Forearms

While this workout segment is mostly ‘advanced’ – it can certainly be followed by men or women who are capable. So, in that regard it is considered ‘Co-Ed’.

Additionally, each of the exercises in this session can be adjusted to the needs of a fitness beginner. This is one of the keys to training on the Atlas Home Gym..

This bodyweight and dumbbell arm exercise combination sequence targets the biceps and triceps while also getting in some back and core work. I also sneak in a great ab/core exercise too – exhibiting my deft creativity and the astonishing versatility of the highly coveted, Atlas Home Gym Unit.

Here are the exercises I crank out for you in this kick-butt Home Gym Workout Video:

1 – Rotating Dumbbell Tricep Extensions on the Swiss Ball
2 – Reverse Close-Grip Pull-Ups (Asymmetrical Variance)
3 – Dumbbell Tricep Extensions on the Swiss Ball
4 – Right Angle Grip Pull-Ups (Asymmetrical Variance)
5 – Hanging Knees Raises for Abs/Core (threw these in as a surprise)

REMEMBER: Always get medical clearance before starting any exercise program. It’s better to be safe than it is to be sorry

If going once through this mini arm workout is too easy then you can go through it again. Or, you can combine it with another arm exercise series from this site – or from one of my other video/dvd programs. And a few variables you can consider are: more/less repetitions, moving even slower (than me) and/or using thicker/heavier bands on the resistance band exercises.

The benefit of following this type of workout is, it places primary emphasis on bodyweight exercise principles, with Asymmetrical Variance (AV) for deeper muscle stimulation. AV promotes deeper, faster and more thorough muscle fiber stimulation – so it cuts down substantially on your total workout time (ideal for busy people on tight schedules).

The Secret Element of ‘Stimulus Synergy’

The synergistic effect of supplementing with dumbbells in this arm workout allows me to further work the muscle groups I’m targeting (NOT isolating) – even after I may have fatigued those muscle groups with higher intensity bodyweight exercises – in this case, for the biceps, triceps and even the forearms.

This is another unconventional example of why this approach to total-body fitness is like a shortcut that side-steps most of what we see in the ‘monkey-see/monkey-do’ mainstream fitness industry. Most people who frequent the health clubs, gyms and fitness centers appear to be ’spinning their wheels’ – And there is good reason for this. “That approach” doesn’t work for everybody…

If you found this home fitness article, and exercise video, helpful – please give it quick click on the ‘Like’ button just under here – on the left there. See it? Now click it…. And then please feel free to share it with anyone you know who will also appreciate it…

Thank you! Your trainer for life…
– Joey Atlas

Home Gym Workout #5: Bodyweight Leg Workout; Part 2

Here’s another awesome Co-Ed home gym exercise session featuring a Medium/High Intensity Bodyweight Leg Workout (Part 2) combination with Resistance Bands.

You’ll notice the principle of Asymmetrical Variance (AV) throughout this leg workout session. This type of muscle fiber stimulation is very different from what is experienced on typical, mainstream leg machines – such as: leg extension, leg curl, leg press, squat machine, etc…

It’s not uncommon for the average person to complain of feeling ‘uncomfortable’ while using these leg machines – or to feel certain aches or pains after using these types of common pieces of fitness equipment.

This is one of the main reasons why I started focusing on bodyweight training and the principal of Asymmetrical Variance. So – on that note, let’s get into the leg workout session…

It’s a leg exercise sequence which can be done as a mini-workout or combined with other lower body, core and/or upper body exercises for a longer home or office workout session.

REMEMBER: Always get clearance from your doctor before starting any new exercise program. Better for you to be safe, rather than sorry, right?

You may have noticed, I do this leg workout barefoot (just socks). This makes each exercise more challenging, as balance becomes a much bigger factor. Because of this – there is a higher level of muscle fiber activation and stimulation.

If you do try it you’ll also notice you’ll need to ‘focus’ a bit more throughout the workout. NOTE: It’s a good idea to master this with sneakers first, before trying it barefoot.

Exercise sessions on The Atlas Home Gym System allow you to take total advantage of the muscle fiber stimulating effects created by the synergistic combination of: Form, Tempo and Sequence in your workout programs.

This is all in addition to the underlying element of Asymmetrical Variance, which is a natural component of the Atlas Home Gym… So your improvements are experienced in the shortest amount of time, with maximum safety and minimal risk of injuries as compared to more punishing methods of mainstream exercise and fitness training.

A fitness program focused on bodyweight exercise methods guides the human body toward it’s best potential in a natural way – as opposed to the grinding “wear and tear” methods of typical weight-lifting workouts and uncomfortable isolation-type gym machines that are loaded into typical fitness centers and health clubs.

Did you like this post and exercise video? Then just show me a little love and click the cool little ‘Like’ button just below here, to the left… See it? Click it now.

Have any questions, thoughts or comments about this video post? Then just enter them in the ‘comment’ box below. I look forward to hearing from you…

– Your Trainer for Life…
Joey Atlas – Creator of The Atlas Home Gym