Bigger Arms In Under 10 Mins: 3 Easy to Program Arm Workouts
1. The 7 Minute Superset
Use this workout if you tend to be short on time for your workouts.
Pick 1 bicep and 1 tricep exercise and set a timer for 7 minutes. Example: EZ Bar Curls and Cable Tricep Pushdowns.
Select loads for each exercise where you’ll be able to hit ~15-20 reps on the first set. Once the timer starts your goal is to accrue as much volume as possible between your two chosen exercises, switching back and fourth with bare minimum rest in between each.
Keep in mind this workout focuses more on sheer volume and getting a great pump than it does on actually building strength. This is a great quick way to build BIGGER arms not so much stronger arms.
2. Bicep/Tricep/Shoulders Giant Set
This workout is a more fleshed out version of the 7 minute super set.
You’ll select 3 different exercises, 1 Bicep, 1 Tricep, and 1 Shoulder exercise. Example: DB Bicep Curls, EZ Bar Skullcrushers, DB Lateral Raises
There’s no “strict” timer for this workout but you’re going to shoot to move quickly through 3-4 rds of all three of the exercises. Select loads where you can hit about 12-15 reps (1-2 RIR on set 1) for each movement. You’ll move right from your bicep exercise to your tricep exercise, to your shoulder exercise, looking to take no more than 30 seconds between each movement.
Get through your 3-4 rounds and call it a day.
3. Heavy to Light (2 Exercise Arm Workout)
If you are programming your hypertrophy training correctly you should be progressively overloading the weight you are using AND your overall training volume. This workout setup lets you do both at once.
Select 2 exercises for the same muscle group, in this example we’ll say biceps. Your first exercise will be your “heavy” variation, and your second exercise will be your “light” variation. Example: Dumbbell Hammer Curls (Heavy) and Cable EZ Bar Curls (light).
Complete 3 sets of your “heavy” exercise variation for sets of 8-10 reps (1-2 RIR each set). Give yourself full rest for each set of your “heavy” exercise.
Once you are through all 3 sets of your “heavy” exercise move to 3 sets of 12-15 reps (1 RIR each set) of your “lighter” exercise. This time only giving yourself around 60-90 seconds of rest between sets.
The goal here is to get some heavier strength training in with your arms first, and than blast them with volume at the tail-end to get that sick pump and accrue a solid amount of volume all in one workout.