Here is a concise summary of the provided text:
**Title:** Building Bigger Arms without Weights with Golden Arms
**Workout Overview:**
* **Triceps:**
1. Diamond Push-ups (3 sets of 10 reps, slow motion)
2. Decline Tricep Dips (3 sets of 10 reps, slow motion)
3. Isolated Dips (3 sets of 10 reps, focusing on triceps)
* **Biceps:**
1. Headbangers (3 sets of 10 reps, bodyweight curls)
2. Bodyweight Curls (3 sets of 10 reps, under a bar)
3. One-Arm Curls (3 sets of 4-6 reps, considered "heavy weight")
**General Guidelines:**
* Rest for no more than 1 minute between sets
* Focus on slow motion for maximum muscle tension
* Recommended reps: 6-8 for beginners, 10-15 for intermediate, 20-25 for elite
Here are the key facts extracted from the text, without opinions, with each fact numbered and in short sentences:
**Workout Facts**
1. The workout focuses on building bigger arms without weights.
2. The routine includes exercises for both triceps and biceps.
3. Three sets of each exercise are recommended.
**Triceps Exercises**
4. **Diamond Push-ups**: 10 reps, slow motion, with 1-minute rest between sets.
5. **Decline Triceps Exercise**: 10 reps, slow motion, with 1-minute rest between sets.
6. **Isolated Dips**: 10 reps, focusing on triceps, with 1-minute rest between sets.
**Biceps Exercises**
7. **Headbangers**: 10 reps, curling own body weight, with 1-minute rest between sets.
8. **Grip Switch Headbangers**: Same as above, with a grip switch.
9. **Bodyweight Curls**: 10 reps, curling own body weight, with 1-minute rest between sets.
10. **One-Arm Curls**: 4-6 reps (considered heavy), using one arm.
**General Workout Guidance**
11. Beginners are recommended to start with 6-8 reps per exercise.
12. Intermediate individuals can aim for 10-15 reps.
13. Elite individuals can target 20-25 reps.
**Miscellaneous**
14. The workout was conducted by "Golden Arms" in Mountain Clinton, New Jersey.
15. Links to Golden Arms' Instagram are provided in the video's description box.