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If you're short on time but still aim to achieve significant gains, this quick arm blast is tailored to maximize pump and growth within just 20 minutes.
All you need is a cable station and some free weights.
Grow Massive Arms in Just 20 Minutes
EZ Bar Curl and Skullcrushers
Start with the EZ bar curl to activate your biceps.
Focus on squeezing your biceps at the top of each curl.
After curling, immediately perform tricep skullcrushers on the same bench, focusing on fully extending your elbows.
| Superset #1: EZ Bar Curl x Tricep Skullcrusher |
|---|
| Superset 1: 12 reps each |
| Rest: 45s |
| Superset 2: 10 reps each |
| Rest: 60s |
| Top Set: 8 reps each |
| Rest as needed |
Seated Bicep Curl and Overhead Tricep Extensions
Next, move to seated bicep curls to isolate the biceps.
This position prevents momentum, helping to isolate the muscle.
Then, perform seated overhead tricep extensions with a heavy dumbbell to maximize tricep engagement and stretch.
| Superset #2: Seated Bicep Curl x Overhead Dumbbell Tricep Extensions |
|---|
| Set 1: 15 reps each |
| Rest: 30s |
| Set 2: 12 reps each |
| Rest: 45s |
| Set 3: 10 reps each |
| Rest as needed |
Cable Bicep Curl and Rope Tricep Extensions
Finish with the cable bicep curl to get a final pump in your arms.
This exercise is a cornerstone for building bicep volume.
After each set, rest for 30 seconds, then switch to rope tricep extensions to finish the superset.
| Superset #3: Cable Bicep Curl x Rope Tricep Extension |
|---|
| Set 1: 15 reps each |
| Rest: 20s |
| Set 2: 12 reps each |
| Rest: 30s |
| Set 3: 10 reps each |
| Rest as needed |
Workout Summary
| EZ Bar Curl (3 Sets x 12, 10, 8 Reps) |
| Tricep Skullcrusher (3 Sets x 12, 10, 8 Reps) |
| Seated Bicep Curl (3 Sets x 15, 12, 10 Reps) |
| Overhead Tricep Extension (3 Sets x 15, 12, 10 Reps) |
| Cable Bicep Curl (3 Sets x 15, 12, 10 Reps) |
| Rope Tricep Extension (3 Sets x 15, 12, 10 Reps) |
Ending Note
This intense and efficient arm workout is designed to maximize your time and efforts, potentially adding an inch to your arms.
Give it a try and enjoy the pump!