Grow Massive Arms with Three Supersets

If you're pressed for time but still want to make significant gains, this quick arm blast is designed to maximize pump and growth in just 15 minutes.

All you need is access to a cable station and some free weights.

Grow Massive Arms in Just 15 Minutes

Cable Bicep Curl

Start with the cable bicep curl to get the blood flowing into your arms.

This exercise is a cornerstone for building bicep volume.

After each set, rest for 30 seconds, then swap the attachment for rope tricep extensions to begin your superset.

Superset #1: Cable Bicep Curl x Rope Tricep Extension
Superset 1: 15 reps each
Rest: 30s
Superset 2: 15 reps each
Rest: 45s
Top Set: 15 reps each
Rest as needed

EZ Bar Curl and Skullcrushers

Move to the free weights area and grab an EZ bar for curls.

Focus on squeezing the biceps at the top of each curl.

After curling, immediately perform tricep skullcrushers on the same bench, focusing on extending the elbows fully.

Superset #2: EZ Bar Curl x Tricep Skullcrusher
Superset 1: 15 reps each
Rest: 30s
Superset 2: 15 reps each
Rest: 45s
Top Set: 10 reps each
Rest as needed

Seated Bicep Curl and Overhead Tricep Extensions

For the final burn, grab a bench for seated bicep curls.

This position helps isolate the biceps by preventing momentum.

Finish with seated overhead tricep extensions.

Choose a heavier dumbbell to maximize tricep engagement and stretch.

Superset #3: Seated Bicep Curl x Overhead Dumbbell Tricep Extensions
Set 1: 15 reps, 15 reps
Rest: 45s
Set 2: 15 reps, 15 reps
Rest as needed

Workout Summary

Cable Bicep Curl (3 Sets x 15 Reps)

Rope Tricep Extension (3 Sets x 15 Reps)

EZ Bar Curl (3 Sets x 15, 15, 10 Reps)

Tricep Skullcrusher (3 Sets x 15, 15, 10 Reps)

Seated Bicep Curl (2 Sets x 15 Reps)

Overhead Tricep Extension (2 Sets x 15 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!