20 Minute Arm Blast

Did you know during the average 1 hour time spent weight training in the gym, roughly only five to ten minutes are spent actually performing lifts and traning? You don't have to spend half your day in the gym to be effective! Spend less time texting and chatting, and more time focusing on your lifts, and you'll be surprised with the difference!

Try this quick, 20 minute mass building arm blast workout and leave the gym feeling pumped as ever:

Warm up:

EZ Bar curls 20-30lb: 2 sets x 15 reps 

Tricep Dips: 2 sets x 12

Workout:

**A Superset is an alternating workout between two different movements with minimal rest time inbetween 

Rest time between sets: 30 seconds

Reps: Each movement involves 12 reps per set. Perform each movement with the maximum amount of weight you can perform 12 repetitions with. 

Superset #1

EZ Bar Curls: 4 sets x 12 reps

Laying Skull Crushers: 4 sets x 12 reps

Superset #2

Seated Dumbell Curls: 4 sets x 12 reps

Seated one-arm overhead dumbell extensions: 4 sets x 12 reps

Superset #3

Standing cable curls: 4 sets x 12 reps 

Tricep cable pulldowns w/ rope: 4 sets x 12 reps

Use this 20 minute workout on your next arm day and you will become a believer. 20 minutes in the gym is all it takes-- not including the time spent mirin' your pumped arms in the mirror after you're done.