Workout Routines

The One & Done Workout

Slow down your pace to speed up your muscle gains with this one-set workout.


barbell curl

Try this routine in place of your existing arm workout for a day, or vary the exercise selection and continue this method for up to four weeks. Allow 4-7 days to recover between workout days.

Exercise Sets Reps
Supported biceps curl 1 To failure *
Rope extension 1 To failure *

*If you've selected the proper weight load, you will be failing in the 5-7 range.

Supported Biceps Curl

Start: Hold a barbell or dumbbells at the tops of your thighs with a narrow, underhand grip. Carefully lean back against a wall or stable pillar with your feet hip-width apart.

Execution: Keeping your elbows pinned to your sides, slowly contract your biceps to raise the weight. Take a full 10 seconds to get the bar into the top position, pause for 2-3 seconds at the peak and then lower the bar along the same arc for another 10 seconds. Repeat to failure.

Rope Extension

Start: Grab the handles of a rope attachment at a high-pulley cable station. Pull the ropes into position alongside your body, your arms pinned to your sides, elbows flexed at a 90-degree angle. Your feet should be hip-width apart or staggered, one slightly in front of the other.

Execution: Without using momentum, contract your triceps to push the weight down in an arc toward the tops of your thighs. Take a full 10 seconds to reach the point of peak contraction for your triceps. Squeeze your tri's hard for 2-3 seconds, then take a full 10 seconds to return the weight to the starting position. Repeat to failure.


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