Workout plan
Arm Workout / Biceps-Triceps Without Equipment

1

Exercise	Sets	Duration per set
Push-up	4	8-16 rep.
Dips With Chair	3	12 rep.
Triceps Pull-Down With Towel	3	15-20 s
Triceps Extension With Towel	4	15-20 s
Push And Pull With Towel	4	15-20 s
Isometric Concentration Curl	4	15-20 s
Biceps-Curl With Towel, Seated	4	12 rep.

2

Exercise	Sets	Duration per set
Plank Walk-out / Inchworm	3	10 rep.
Diamond Push-up	3	10 rep.
Staggered Push-up	3	10 rep.
Isometric Concentration Curl	4	12 rep.
Push And Pull With Towel	4	10 rep.
Biceps-Curl With Towel, Seated	4	10 rep.
Thigh Press, Seated	3	20 s

Frequently asked questions around the training e.g. a workout routine instruction