28-Days-to-Lean Meal Plan
With the right plan and the right discipline, you can get seriously shredded in just 28 days.
Read articleIf you happen to be one of those guys who suffers from “skinny arm syndrome,” we’ve got a cure for you: This intense arm circuit. With its fierce combination of classic exercises that’ll challenge you to go to failure, your biceps will be bulging through your sleeves in a matter of weeks.
Get going with a round of alternating dumbbell curls to presses, which will get you a solid starting muscle burn. Then move on to a round of hammer curls that’ll seriously put the hit on your bicep muscles. The final round is a secret weapon among experienced gym rats: Open-palm dumbbell curls, in which you’ll grip the dumbbell using only your fingers, not the palm of your hand—hence “open palm.” Open-palm dumbbell curls rob leverage from your forearm muscles, forcing your biceps to pick up the slack—and giving you one hell of a focused workout.
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 seconds. Repeat the entire circuit for 5 to 10 rounds.
Depending upon your ability, you may shorten or lengthen the rest period. You may also complete more or fewer rounds.
For a complete archive of our daily quick-hit routines, go to mensfitness.com/todaysworkout.