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Strength

15 Minutes to Bigger Arms

Overview

It doesn't take long to blast your arms and spark new gun growth. The below six exercises are to be performed as two separate giant sets (three exercises per giant set) repeated twice, which will take you a mere 15 minutes. All the best mass-building moves for arms are included here-from chins to dips to close-grip bench. To maximize efficiency, set up all of the exercises and stations before you start the workout so you can transition quickly between them.

How to do this Workout

Perform the following workout 1-2 times per week. Make sure that you never perform these exercises on back-to-back days.

When you see a number with a letter next to it-such as 1A and 1B-it means the exercises should be performed as a group. Do one set of the first exercise, rest for the prescribed amount of time, and then do one set of the next exercise in the group. Repeat until you've completed all of your sets for each exercise, and then move on to the next group.

Circuit : Do 1 set of each exercise in a group consecutively, without rests in between. Once  these exercises have been completed, repeat the circuit again - doing 1 set of each with no rests in between. Continue until prescribed number of total sets are performed

Strength : Complete all sets of an exercise at the same time with rests in between. Then move to the next exercise.

Superset : Two moves done consecutively (like a circuit) with no rests in between.

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Weekly Routine

  • day 1 Workout
  • day 2 Rest
  • day 3 Rest
  • day 4 Workout
  • day 5 Rest
  • day 6 Rest
  • day 7 Rest
  • workout
  • Rest
** - as much as possible; @ - each side
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