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The mass-multiplying workout to attack your arms from every angle

Use this bodyweight, TRX, and dumbbell circuit to get lean and beef up your biceps and triceps.

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TRX Triceps Extension
GoodLifeStudio / Getty
TRX Triceps Extension
GoodLifeStudio / Getty

If you want massive arms, you need to do more than just biceps curls.

This routine uses a combination of bodyweight, TRX, and dumbbell exercises to make sure you get a well-rounded arms workout in under 30 minutes.

How it works

  1. It stokes your body’s furnace: Combining metabolic, static, and resistance moves fuels calorie burning for hours after you train. The resistance and stability components add strength and lean body mass, while the static exercises boost strength.
  2. It keeps you honest: Known to shave reps or sets from your workout? Not with this timed routine. Download a timer app, and set it for 30 seconds on, 12 seconds off for 10 rounds. The countdown will keep you compliant while the routine itself helps add size to your arms, and raise your metabolism.
  3. It keeps you rested: Though you’ll be moving through quickly, doing a biceps exercise then a triceps move should give you plenty of rest so you can hit it hard the next set.
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Directions

Do each exercise for 30 seconds. Rest 12 seconds between moves. If you have less than 15 minutes to train, do each circuit twice. Got more time? Complete three rounds for a total of 21 minutes. And, if you’re man enough for four rounds, you’re looking at 28 brutal minutes.

Routine

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The mass-multiplying workout to attack your arms from every angle

Do 2-4 rounds

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 10

TRX Biceps Curl

Equipment
TRX
Sets
--
Reps
30 sec.
Rest
12 sec.
High curl to forehead.
Exercise 2 of 10

Close-Grip Pushup

Equipment
Medicine Ball
Sets
--
Reps
30 sec.
Rest
12 sec.
Exercise 3 of 10

Hammer Curl

Equipment
Dumbbells
Sets
--
Reps
30 sec.
Rest
12 sec.
Alternating curls.
Exercise 4 of 10

Triceps Extension

Equipment
Sets
--
Reps
30 sec.
Rest
12 sec.
On TRX.
Exercise 5 of 10

TRX Biceps Curl

Equipment
TRX
Sets
--
Reps
30 sec.
Rest
12 sec.
Alternating curl to forehead and collarbone.
Exercise 6 of 10

Bench Dip

Equipment
Bench
Sets
--
Reps
30 sec.
Rest
12 sec.
Exercise 7 of 10

Body Saw

Equipment
Sliding Discs
Sets
--
Reps
30 sec.
Rest
12 sec.
Exercise 8 of 10

TRX Biceps Curl

Equipment
TRX
Sets
--
Reps
30 sec.
Rest
12 sec.
To collarbone.
Exercise 9 of 10

Close-Grip Pushup

Equipment
Medicine Ball
Sets
--
Reps
30 sec.
Rest
12 sec.
Exercise 10 of 10

Dumbbell Biceps Curl

Equipment
Dumbbells
Sets
--
Reps
30 sec.
Rest
12 sec.
With static hold.
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