Arm Exercises

15 Minutes to Bigger Arms

Grow your guns even when you’re short on time with this hard-hitting (and brief) biceps/triceps routine

by
15 Minutes to Bigger Arms

It doesn’t take long to blast your arms and spark new gun growth. The below six exercises are to be performed as two separate giant sets (three exercises per giant set) repeated twice, which, according to my math (see below) will take you a mere 15 minutes. All the best mass-building moves for arms are included here—from chins to dips to close-grip bench. To maximize efficiency, set up all of the exercises/stations before you start the workout so you can transition quickly between them.

The Workout -

EXERCISE REPS REST
Chin-ups 8 30-seconds
Dips 8-12 30-seconds
Cable Triceps Extension 20 30-seconds

Perform two times through.

EXERCISE REPS REST
Close-Grip Bench Press 6-8 30-seconds
Reverse-Grip EZ-Bar Curl 8-12 30-seconds
Two-Arm Dumbbell Curl 8-12 30-seconds

Perform two times through.

NEXT: See how it all adds up

Pages
Topics:
Comments