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Rate My Workout: 20-Minutes to Massive Arms

Bill T. from Brockton, MA, asked us to streamline his arm workout. Here’s how we fixed it.

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  • 20 min

  • 2

  • Yes

Bodyweight Dip
Bodyweight Dip

Bill’s Old Workout

Exercise   Sets/Reps

Barbell Curl: 5/12, 10, 8, 6, 6
Dumbbell Curl: 5/15, 12, 10, 8, 8
Bodyweight Dip: 5/12, 10, 8, 6, 6
Triceps Pressdown: 5/15, 12, 10, 8, 8

M&F Rating: B

Our Advice

The pyramid system in your current routine makes for a slow, plodding workout, while supersetting just two arm moves is enough. Set a timer for whatever time you have to train and race the clock, trying to get in as many reps as possible. Your old workout took about 25 minutes. Our edit is five minutes shorter and will leave your guns just as pumped.

Let Us Revamp Your Routine

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Routine

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The New Workout

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 2

Barbell Biceps Curl

Equipment
Barbell
Sets
--
Reps
--
Rest
--
Set a timer for 20 min. Choose a load for the curl that allows you 10–12 reps. Alternate sets of the curl and dip until time runs out. Do more reps over time.
Exercise 2 of 2

Bodyweight Dip

Equipment
Dip Station
Sets
--
Reps
--
Rest
--
Set a timer for 20 min. Choose a load for the curl that allows you 10–12 reps. Alternate sets of the curl and dip until time runs out. Do more reps over time.
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