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, according to my math (see below) 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/stations before you start the workout so you can transition quickly between them.
The Workout –
EXERCISE
REPS
REST
Chin-ups
8
30-seconds
Dips
8-12
30-seconds
Cable Triceps Extension
20
30-seconds
Perform two times through.
EXERCISE
REPS
REST
Close-Grip Bench Press
6-8
30-seconds
Reverse-Grip EZ-Bar Curl
8-12
30-seconds
Two-Arm Dumbbell Curl
8-12
30-seconds
Perform two times through.
NEXT: See how it all adds up
The Math:
First Giant Set
1A) 4 sec. per rep x 8 reps + 30 sec. rest = 62 seconds
1B) 3 sec. per rep x 12 reps + 30 sec. rest = 66 seconds
1C) 3 sec. per rep x 20 reps + 30 sec. rest = 90 seconds
SUBTOTAL: 218 seconds = 3.63 min x 2 rounds = 7.27 minutes
Second Giant Set
2A) 4 sec. per rep x 8 reps + 30 sec. rest = 62 seconds
2B) 3 sec. per rep x 12 reps + 30 sec. rest = 66 seconds
2C) 3 sec. per rep x 12 reps + 30 sec. rest = 66 seconds
SUBTOTAL: 194 seconds = 3.23 min x 2 rounds = 6.47 minutes
TOTAL: 13.74 minutes (15 minutes with time transitioning between exercises)
NEXT: Read important coaching cues for each exercise
Coaching Cues:
CHIN-UPS
Control the tempo and don’t swing.
Keep tension on the biceps and lats the entire set.
Don’t relax at the bottom of the movement; this strains the shoulders and makes it hard to reverse the movement.
Squeeze the biceps tight at the top of the movement.
Overload with a dip belt and dumbbell if you’re strong enough.
If the chin-ups strain your elbows, try different hand widths – i.e., a closer hand position helps alleviate stress.
DIPS
Lean forward to lessen the strain on the shoulders and keep tension on the chest and triceps.
Lower until the arm angle is 90 degrees or the triceps are parallel to the floor.
Overload with dip belt and dumbbell if you’re strong enough.
NEXT: Read More
CABLE TRICEPS EXTENSION
Keep torso leaning slightly forward.
Don’t throw the weight; keep the movement smooth.
Drive each rep to lockout.
CLOSE-GRIP BENCH PRESS
Elbows should be tucked to sides.
Place middle finger on the end of the knurling.
Keep chest up to lessen strain on shoulders at the bottom of the movement (bar on the chest).
Keep shoulders pulled back and down (retraction and depression).
Drive feet downward into the floor to keep full body tension.
Keep tension throughout the lift and don’t bounce the bar off your chest.
NEXT: Read More
REVERSE-GRIP EZ-BAR CURL
Pull your shoulders back.
Don’t swing the weight.
Keep elbows fixed at your sides.
If the movement strains your elbows, try taking your thumbs and putting them
behind the bar with your fingers.
TWO-ARM DUMBBELL CURL
Control the tempo and don’t swing the weight.
Keep the elbows fixed diagonally outward.
Curl both dumbbells up at the same (as opposed to one at a time) to save time.
