Workout Routines

Today's Workout 142: The no-fear circuit to revolutionize your biceps and triceps

How many reps can you do before your arms feel like they're going to fall off? You're about to find out.

Today's Workout 5: The circuit to crush your core
Duration 30-45
Exercises 4
Equipment Yes

We know you love arms day, so we came up with this intense, three-move circuit to push your biceps and triceps to the limit.

Each exercise in this routine is "to failure," meaning you'll crush as many reps as you possibly can before moving on to the next exercise. Complete 10 rounds of this workout, and we guarantee your arms will feel like they're going to fall off—but at least they'll be on their way to massive muscle growth.

Directions

You'll do this workout as a circuit, meaning you'll complete each exercise consecutively without rest. Once you've finished all exercises, rest for 30 to 60 seconds. Repeat the entire circuit for 5–10 rounds.

In this workout, exercises marked A and B are done as alternating reps; you'll do a rep of exercise A, then a rep of exercise B, then another rep of exercise A, and so on, to the point of failure.

Depending upon your ability, you may shorten or lengthen the rest periods between circuits. You may also complete more or fewer rounds.

For more arms work:

Check out our favorite 10 explosive arms workouts, our 30 best arms exercises of all time, and our ultimate arms workout program.

For a complete archive of our daily quick-hit routines, go to mensfitness.com/todaysworkout.

Today's Workout 142 The no-fear circuit for biceps and triceps (do 5-10 rounds)

Exercise 1A.

Dumbbell Curl You'll need: Dumbbells How to
Dumbbell Curl thumbnail
-- sets
To failure; alternate with Hammer Curls reps
0 sec. rest

Exercise 1B.

Hammer Curl You'll need: Dumbbells How to
Hammer Curl thumbnail
-- sets
To failure; alternate with Dumbbell Curls reps
0 sec. rest

Exercise 2A.

Lying Dumbbell Skull Crusher You'll need: Dumbbells How to
Lying Dumbbell Skull Crusher  thumbnail
-- sets
To failure; follow each rep with a Tate press reps
0 sec. rest

Exercise 2B.

Tate Press You'll need: Dumbbells How to
Tate Press  thumbnail
-- sets
To failure reps
0 sec. rest

Exercise 3.

Dumbbell Curl You'll need: Dumbbells How to
Dumbbell Curl thumbnail
-- sets
To failure; do eccentric reps reps
0 sec. rest
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