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.

by
TRX Triceps Extension
GoodLifeStudio / Getty
GoodLifeStudio / Getty
Duration 21
Exercises 10
Equipment Yes

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.

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.

The mass-multiplying workout to attack your arms from every angle Do 2-4 rounds

Exercise 1.

TRX Biceps Curl You'll need: TRX How to
exercise image placeholder
-- sets
30 sec. reps
12 sec. rest
High curl to forehead.

Exercise 2.

Close-Grip Pushup You'll need: Medicine Ball How to
Close-Grip Pushup  thumbnail
-- sets
30 sec. reps
12 sec. rest

Exercise 3.

Hammer Curl You'll need: Dumbbells How to
Hammer Curl thumbnail
-- sets
30 sec. reps
12 sec. rest
Alternating curls.

Exercise 4.

Triceps Extension How to
Triceps Extension thumbnail
-- sets
30 sec. reps
12 sec. rest
On TRX.

Exercise 5.

TRX Biceps Curl You'll need: TRX How to
exercise image placeholder
-- sets
30 sec. reps
12 sec. rest
Alternating curl to forehead and collarbone.

Exercise 6.

Bench Dip You'll need: Bench How to
Bench Dip thumbnail
-- sets
30 sec. reps
12 sec. rest

Exercise 7.

Body Saw You'll need: Sliding Discs How to
Body Saw thumbnail
-- sets
30 sec. reps
12 sec. rest

Exercise 8.

TRX Biceps Curl You'll need: TRX How to
exercise image placeholder
-- sets
30 sec. reps
12 sec. rest
To collarbone.

Exercise 9.

Close-Grip Pushup You'll need: Medicine Ball How to
Close-Grip Pushup  thumbnail
-- sets
30 sec. reps
12 sec. rest

Exercise 10.

Dumbbell Biceps Curl You'll need: Dumbbells How to
Dumbbell Biceps Curl thumbnail
-- sets
30 sec. reps
12 sec. rest
With static hold.
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