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Published on 22 Feb 2015 | over 3 years ago

Build athlean arms with faster, more intense arm workouts here

You’re supposed to do an arm workout but you have less than 10 minutes to get it done, what to you do? You do the arms workout of course, and you fry your biceps and triceps in no time at all. In this video, I show you a brutal arm workout combo that you can do with just 4 arm exercises (two that work the biceps and two that work the triceps).

Often times, the absolute best workouts you do come when you don’t have the time you are used to doing them. Workout density gets increased tremendously when you accomplish the same amount of overall work in one third of the time. This can be a huge stimulus for overload, which is critical for promoting arm size and muscle growth.

To do this arm workout all you will need is a set of dumbbells, a bench, and a straight bar that you can elevate to hip height. The ideal location for the barbell is in a squat rack to keep this workout moving, since time is of the essence. You will start by performing a set of incline dumbbell triceps extensions to failure using the weight that you would normally use for a flat bench version of the same exercise. As soon as you reach failure, stand up and invert yourself on the incline bench to get into position for spider curls.

Perform a set of spider curls to failure using the same exact weight you used for the tricep extensions. As soon as you fail, stand back up and go back to the extensions without ever resting. By switching to opposing muscle groups you will be allowing a rest time for the muscle you just worked. Your goal is to continue going back and forth until you can’t do any meaningful reps of one of the two exercises.

From here, switch to the barbell curls and perform a set to failure, using the weight you normally would use for 8-10 reps. As soon as you can’t do another curl (cheat curls with a focus on attempting to slow the eccentric as much as able is acceptable) rack the bar in the pins at hip height and do a set of bodyweight tricep extensions to failure. Keep going back and forth between the bicep barbell curls and bodyweight extensions until you can’t do any meaningful reps of one of the two exercises.

You should reach failure on these two combos in under 10 minutes provided you loaded up the exercises appropriately and kept your rest time to a minimum throughout.

For more intense arm workouts as well as workouts that target the rest of your muscles in under 45 minutes, be sure to head to athleanx.com and get the ATHLEAN-X Training System. Trade workout length for intensity and start seeing much faster results.

For more arm workouts and some of the best bicep and tricep workouts on youtube, be sure to subscribe to our channel at youtube.com/user/jdcav24
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