Workout Routines

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.

Bodyweight Dip
Duration 20 min
Exercises 2
Equipment Yes

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

Want to be featured online and in our next issue? Email your name, location (state, city), and program (reps, sets, duration) to webmaster@muscleandfitness.com!

The New Workout

Exercise 1

Barbell Biceps Curl You'll need: Barbell How to
bicep curl thumbnail
-- 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

Bodyweight Dip You'll need: Dip Station How to
Bodyweight Dip thumbnail
-- 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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