Here is a concise summary of the provided text:
**Title:** Building Bigger Arms without Weights with Golden Arms
**Overview:**
* Golden Arms demonstrates a calisthenics workout to build bigger arms without using weights.
* The workout consists of 4 exercises:
1. **Diamond Push-ups** (3 sets of 10 reps, slow motion) - targets triceps
2. **Decline Tricep Dips** (3 sets of 10 reps, slow motion) - targets triceps
3. **Head Bangers** (3 sets of 10 reps, changing grip) - targets biceps and forearms
4. **One-Arm Curl** (variable reps, advanced exercise) - targets biceps
**Key Takeaways:**
* Focus on slow motion to build muscle (vs. fast for burning calories)
* Recommended reps vary by individual level: 6-8 (beginners), 10-15 (intermediate), 20-30 (elite)
* Entire workout consists of 3 sets of each exercise, totaling 12 sets for triceps and 12 sets for biceps.
Here are the key facts extracted from the text, each with a number and in short sentences:
1. **Location**: The video was filmed in Montclair, New Jersey.
2. **Workout Goal**: The workout aims to build bigger arms without using weights.
3. **Exercise 1**: The first exercise is **Diamond Pushups**, targeting triceps.
* **Sets & Reps**: 3 sets of 10 reps (demonstrated), with 1-minute rest between sets.
* **Technique**: Slow motion, coming all the way down and up.
4. **Exercise 2**: The second exercise is **Decline Pushups** (using a surface).
* **Sets & Reps**: 3 sets of 10 reps (demonstrated).
* **Technique**: Slow motion, with emphasis on elbow position.
5. **Exercise 3**: The third exercise is **Dips** (using a bar).
* **Sets & Reps**: 3 sets of 10 reps.
* **Technique**: Body arched, focusing on triceps, not chest or shoulders.
6. **Exercise 4**: The fourth exercise is an **Isolate Dip** (variation of dips).
* **Sets & Reps**: 3 sets of 10 reps.
* **Technique**: Focus on triceps.
7. **Exercise 5**: The fifth exercise is **Head Bangers** (bodyweight curls).
* **Sets & Reps**: 3 sets of 10 reps (demonstrated).
* **Technique**: Palms facing towards the body, curling up.
8. **Exercise 6**: The sixth exercise is **Curls with a Grip Switch**.
* **Sets & Reps**: 3 sets of 10 reps (demonstrated).
* **Technique**: Targets forearms and biceps.
9. **Exercise 7**: The seventh exercise is **Bodyweight Curls**.
* **Sets & Reps**: 3 sets of 10 reps (demonstrated).
* **Technique**: Curling one's own body weight.
10. **Exercise 8**: The eighth exercise is **One-Arm Curls**.
* **Sets & Reps**: Variable (4-6 reps demonstrated due to burnout).
* **Technique**: Targets biceps, using one arm.
11. **Recommended Reps**:
* **Beginners**: 6-8 reps
* **Intermediate**: 10-15 reps
* **Elite**: 20-30 reps
12. **Workout Summary**:
* Approximately 12 sets for triceps and 12 sets for biceps.